- Recommended Daily Consumption: 0-2 servings (0-16 ounces)
- Calories Provided per Serving: 85-100
Level 4: Non-Caloric, Artificially-Sweetened Beverages
This category includes diet soda, diet drinks, and artificially-sweetened drinks, teas and coffees. Although the Food & Drug Administration (FDA) has approved non-caloric sweeteners as safe, some studies suggest that diet drinks condition adults to have a higher preference for sweets. These teas and coffees also contain caffeine. (See level 2 above for guidelines.)
- Recommended Daily Consumption: 0-4 servings (0-32 ounces)
- Calories Provided per Serving: 0
Level 5: Caloric Beverages with Some Nutritional Benefits
This category includes fruit and vegetable juices, sports drinks, whole and reduced-fat (2%) milk, sweetened or flavored milk, and alcohol. Many vegetable juices are high in sodium, so select low-sodium varieties. Fruit smoothies are considered high-calorie versions of fruit drinks and should be enjoyed sparingly.
- 100% Fruit & Vegetable Juices and Smoothies provide nutrients in their natural state, but lack fiber and some of the nutrients that are found in whole fruits and vegetables, which should be eaten for satiety and caloric balance.
- Recommended Daily Fruit Juice Consumption: 0-1 serving (0-8 ounces)
- Calories Provided per Serving: 100-150
- Recommended Daily Vegetable Juice Consumption: 0-1 serving daily (0-8 ounces)
- Calories Provided per Serving: 50-100
- Sports Drinks were designed for endurance athletes who need to replace electrolytes, sodium, chloride, and potassium levels that are diminished during endurance events.
- Recommended General Consumption: Drink very sparingly.
- Recommended Consumption for Endurance Athletic Events (strenuous activity that lasts over 90 minutes): 0-2 servings (0-16 ounces)
- Calories Provided per Serving: 0-40
- Whole Milk and 2% Milk contain a significant amount of calories, fat, and saturated fat, so they are not recommended.
- Recommended Daily Consumption: 0 servings
- Calories Provided per Serving: 120-160
- Sweetened or Flavored Low-Fat Milk products contain the same nutrients as low-fat dairy products (Level 3), but more calories due to the added sweeteners.
- Recommended Consumption: Drink very sparingly.
- Calories Provided per Serving: 150-160
- Alcoholic Beverages, when consumed in moderation, have some health benefits for adults, including reduced risk of cardiovascular disease, Type 2 diabetes, and gallstones. Moderate intake of alcoholic beverages has been linked to an increased risk of breast cancer, while excessive alcohol consumption causes serious health and social problems. Pregnant women should NOT drink alcoholic beverages due to the increased risk of birth defects.
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