When it comes to promoting good health and nutrition, what you drink is just as important as what you eat. Most American adults obtain about a fifth of their daily calories from beverages, many of which are sweetened with sugar. Recent research suggests that calories from foods and beverages differ in their effects on appetite and eating behaviors. After eating a snack or a meal, most folks tend to reduce their subsequent intake of other foods. Beverages seem to have less of an appetite-suppressing effect. After drinking calorie-containing beverages, people tend to compensate very little in terms of reducing their subsequent food intake. Regardless of their source, extra calories can lead to weight gain and a higher risk for obesity, diabetes and heart disease. In an effort to help Americans make better decisions about what to drink, Dr. Barry Popkin, a scientist at the University of North Carolina, developed the Beverage Guidance System. The system ranks various beverages according to their health and nutrition benefits. Bev
erages are assigned categories ranging from level 1 to level 6. Popkin recommends preferential consumption of beverages in levels 1 through 3, while beverages in levels 4 through 6 should be consumed in greater moderation. According to the Beverage Guidance System, level 1 includes water, which is considered the best hydration fluid. While significant dehydration can be fatal, even mild dehydration can lead to weakness, irritability and poor concentration. Unsweetened tea and coffee comprise level 2. Antioxidants and other beneficial compounds in these beverages have been shown to boost immunity, enhance memory and reduce the risk for certain types of cancer. For most healthy, non-pregnant adults, moderate caffeine consumption isn't harmful. Scientific evidence suggests that caffeine intakes of up to 400 milligrams daily don't measurably increase the risk of h
eart disease, osteoporosis or high cholesterol levels in adults. Level 3 of the Beverage Guidance System includes low-fat and non-fat milk, important sources of calcium, vitamin D and protein. While consumption of calcium-rich milk has long been linked to healthy bones and teeth, recent research suggests that it may also lower the risk of high blood pressure, colon cancer and even obesity. Level 4 includes calorie-free sweetened beverages, such as diet sodas and other diet drinks. A growing body of scientific evidence suggests that diet drinks trigger a stronger preference for sweets and may ultimately contribute to weight gain rather than weight loss. Level 5 includes beverages that contain calories and some nutrients, such 100 percent fruit and vegetable juices, sports drinks and alcohol. Moderate alcohol consumption, defined as a maximum of one drink a day for women and two for men, is associated with a reduced risk of cardiovascular disease. Drinking more can cause problems, including an elevated risk of certain types of cancer, gastrointestinal diseases and accidents. No amount of alcohol is considered safe during pregnancy, since even modest consumption is associated with an increased risk of birth defects. Drinking fruit and vegetable juices is undoubtedly better than drinking sodas, but it's st
ill wise to consume these beverages in moderation. Vegetable juices are typically high in sodium, which can contribute to high blood pressure and kidney problems. While fruit juices are nutrient-rich, they're also a concentrated source of sugar and calories. When eaten whole, both fruits and veggies are higher in fiber and are typically more satisfying than juices. The minerals and electrolytes in sports drinks can replenish those that are lost during strenuous exercise, enhancing athletic performance and stamina. But unless you're exercising for more than an hour, they're probably not necessary. In the short term, water is all your body needs to replace fluids: Any minerals and electrolytes lost during exercise are easily replenished at the next meal or snack. Because most sports drinks are relatively high in sugar and calories, they're usually not the best choice for fluid replacement. Level 6 of the Beverage Guidance System includes calorie-containing sweetened beverages, such as sodas, fruit punches, and other liquids sweetened with sugar or high-fructose corn syrup. These sugary beverages are known to contribute to tooth decay, obesity and diabetes. Since they aren't the best choices for replacing body fluids or nutrients, they should be consumed in moderation. Sodas and gourmet coffee drinks are fine for special occasions, but you shouldn't rely on them to meet your body's fluid requirements. If you're looking for a beverage that will satisfy your thirst and support your good health, water is still your best bet.
erages are assigned categories ranging from level 1 to level 6. Popkin recommends preferential consumption of beverages in levels 1 through 3, while beverages in levels 4 through 6 should be consumed in greater moderation. According to the Beverage Guidance System, level 1 includes water, which is considered the best hydration fluid. While significant dehydration can be fatal, even mild dehydration can lead to weakness, irritability and poor concentration. Unsweetened tea and coffee comprise level 2. Antioxidants and other beneficial compounds in these beverages have been shown to boost immunity, enhance memory and reduce the risk for certain types of cancer. For most healthy, non-pregnant adults, moderate caffeine consumption isn't harmful. Scientific evidence suggests that caffeine intakes of up to 400 milligrams daily don't measurably increase the risk of h
eart disease, osteoporosis or high cholesterol levels in adults. Level 3 of the Beverage Guidance System includes low-fat and non-fat milk, important sources of calcium, vitamin D and protein. While consumption of calcium-rich milk has long been linked to healthy bones and teeth, recent research suggests that it may also lower the risk of high blood pressure, colon cancer and even obesity. Level 4 includes calorie-free sweetened beverages, such as diet sodas and other diet drinks. A growing body of scientific evidence suggests that diet drinks trigger a stronger preference for sweets and may ultimately contribute to weight gain rather than weight loss. Level 5 includes beverages that contain calories and some nutrients, such 100 percent fruit and vegetable juices, sports drinks and alcohol. Moderate alcohol consumption, defined as a maximum of one drink a day for women and two for men, is associated with a reduced risk of cardiovascular disease. Drinking more can cause problems, including an elevated risk of certain types of cancer, gastrointestinal diseases and accidents. No amount of alcohol is considered safe during pregnancy, since even modest consumption is associated with an increased risk of birth defects. Drinking fruit and vegetable juices is undoubtedly better than drinking sodas, but it's st
ill wise to consume these beverages in moderation. Vegetable juices are typically high in sodium, which can contribute to high blood pressure and kidney problems. While fruit juices are nutrient-rich, they're also a concentrated source of sugar and calories. When eaten whole, both fruits and veggies are higher in fiber and are typically more satisfying than juices. The minerals and electrolytes in sports drinks can replenish those that are lost during strenuous exercise, enhancing athletic performance and stamina. But unless you're exercising for more than an hour, they're probably not necessary. In the short term, water is all your body needs to replace fluids: Any minerals and electrolytes lost during exercise are easily replenished at the next meal or snack. Because most sports drinks are relatively high in sugar and calories, they're usually not the best choice for fluid replacement. Level 6 of the Beverage Guidance System includes calorie-containing sweetened beverages, such as sodas, fruit punches, and other liquids sweetened with sugar or high-fructose corn syrup. These sugary beverages are known to contribute to tooth decay, obesity and diabetes. Since they aren't the best choices for replacing body fluids or nutrients, they should be consumed in moderation. Sodas and gourmet coffee drinks are fine for special occasions, but you shouldn't rely on them to meet your body's fluid requirements. If you're looking for a beverage that will satisfy your thirst and support your good health, water is still your best bet. 
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