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Citrus Coconut-Water Refresher

Citrus Coconut-Water Refresher

I try to drink the recommended amount of water each day, but sometimes I want a healthy alternative. What you drink is as important as what you eat. Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too much fat and too many calories. Here are some tips from myplate.gov to help you make better beverage choices.

Drink water

Drink water instead of sugary drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed.

How much water is enough?

Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different.

Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.

A thrifty option

Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out.

Manage your calories

Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages — drinking water can help you manage your calories.

Kid-friendly drink zone

Make water, low-fat or fat-free milk, or 100 percent juice an easy option in your home. Have ready-to-go containers filled with water or healthy drinks available in the refrigerator.

Put them in lunch boxes or backpacks for easy access when kids are away from home. Depending on age, children can drink 1/2 to 1 cup, and adults can drink up to 1 cup of 100 percent fruit or vegetable juice each day. Don’t forget your dairy When you choose milk or milk alternatives, select low-

fat or fat-free milk or fortified soymilk. Each type of
milk offers the same key
nutrients such as calcium,
vitamin D and potassium,
but the number of calories
are very different. Older
children, teens and adults
need 3 cups of milk per day,
while children ages 4 to 8
need 2 1/2 cups and children 2 to 3 years old need
2 cups.

Enjoy your beverage
When water just won’t
do: Enjoy the beverage of
your choice, but just cut
back. Remember to check
the serving size and the
number of servings in the
can, bottle or container to
stay within calorie needs.
Select smaller cans, cups or
glasses instead of large or
supersized options.

Water on the go
Water is always convenient. Fill a clean, reusable
water bottle and toss it in
your bag or briefcase to
quench your thirst throughout the day. Reusable bottles also are easy on the

Check the facts
Use the Nutrition Facts
label to choose beverages at
the grocery store. The food
label and ingredients list

contain information about
added sugars, saturated fat,
sodium and calories to help
you make better choices.

Compare what
you drink
Food-A-Pedia, an online
feature available on the SuperTracker website, can
help you compare calories,
added sugars and fats in
your favorite beverages.
Try this healthy recipe
for a Citrus Coconut Water
Refresher. It’s a delicious
way to incorporate fresh
fruit juices and the nutritious benefits of coconut
water into your daily diet.
Coconut water is the
juice found naturally in the
center of a young, green coconut. It contains 94 percent
water and very little fat.
The water is freshest
when it comes directly from
the coconut. Simply press
a straw into the soft part of
a green coconut and start
drinking. Store the coconut
in the refrigerator and consume it within two to three
weeks of purchase.
You also can buy bottled
coconut water at most grocery stores. Be sure to read
the ingredient list to make
sure you’re getting 100 percent coconut water. Some
bottled brands contain added sugar or flavoring.
Research has shown that

coconut water can lower
blood sugar levels and improve other health markers
in diabetic animals, guard
against the development
of kidney stones, reduce
cholesterol levels and liver
fat, reduce blood pressure
levels and blood clots. It
also restores hydration and
replenishes electrolytes lost
during exercise.

Citrus Coconut-Water
2 cups coconut water
1/4 cup lemon juice —
freshly squeezed
1/2 cup orange juice —
freshly squeezed
2 tablespoons lime juice
— freshly squeezed
2 teaspoons stevia or
agave syrup
1 cup ice
1/2 orange, lime or lemon, sliced

Place all of the ingredients except the sliced fruit
into a blender and blend
until well-incorporated.
Serve with citrus slices.
Makes 2 to 4 servings.
Angela Shelf Medearis
is an award-winning children’s author, culinary historian and the author of
seven cookbooks. Her new
cookbook is “The Kitchen
Diva’s Diabetic Cookbook.”

©2018 King Features Synd.
and Angela Shelf Medearis

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