Summer Drinks That Make Sense

Skip the soda—healthier options can still taste great

Honeydew-Lime Refresher

1 small honeydew melon
1/2 cup seedless red grapes
1/2 cup freshly squeezed lime juice
1/2 cup honey
2 cups sparkling water

Remove rind and cut melon into 1-inch cubes, wash grapes, and place melon and grapes in the freezer until frozen solid. Combine frozen fruit with lime juice and honey in a blender and puree until smooth, adding sparkling water as needed. Pour and serve.

Makes 6 servings, 165 calories each. Trim calories by halving the honey or using no-calorie sweetener.

You’ve just finished the gardening and it’s time for a refreshing drink. Choose carefully! The right drink will relieve your thirst without adding unneeded calories or caffeine.

“Many of us automatically reach for a sweet drink for the taste,” says registered dietitian Erin Levine of Lehigh Valley Hospital and Health Network. “But the sugar and caffeine in drinks like soda may not adequately quench your thirst.”

Here are some healthy alternatives to traditional summer favorites:

Slushee

Traditional: Convenience stores typically use lots of sugar in slushees, so you could be slurping up 200+ calories in a 12-ounce serving.

Alternative: Make your own with fresh fruit and sugar substitute or fruit juice diluted with water. Pour the mix into ice cube trays, freeze, then use a blender or food processor for that slushy texture.

Iced Tea

Traditional: A 16-ounce container of commercial sweetened iced tea may contain more than 150 calories (and up to 50 milligrams of caffeine).

Alternative: Brew your own tea (decaf or regular) and add sugar substitute. Try green tea or herb tea for a fresh taste, and spice it up with fruit slices or mint.

Iced Coffee

Traditional: Mochas and other creamy drinks from the coffee shop can top out at 500 calories or more—and a whopping 24 grams of fat.

Alternative: Save some of that morning coffee you brewed, chill it with ice cubes and sweeten with sugar substitute. For a cold, creamy treat, add skim milk and run the mix through the blender.

A Cool Fizz

Traditional: Non-diet colas and other sodas typically contain 150 calories per 12-ounce can.

Alternative: Get acquainted with sparkling water. Some brands have fruit flavors for added taste (or add your own fruit puree).

Alcoholic Drinks

Traditional: A serving of beer or wine can be as calorie-laden (and dehydrating) as soda.

Alternative: If you drink alcohol, do it in moderation—for example, add just a little to a fruit drink. Stay hydrated by drinking a glass of water for every alcoholic drink you consume.

Want to Know More? For a collection of healthy summer drink recipes, call 610-402-CARE.

Published from Healthy You Magazine, July-August 2008

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