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DIETS MODIFIED IN CONSISTENCY: WATER AND BEVERAGES
Water is the major constituent of human body and beverages are useful to relieve thirst and meet fluid requirements. Some beverages are healthy and others are stimulants. The best beverage is milk for all age groups as it is the richest source of nutrients.
How much water or beverage do we need in a day?
This depends upon the climate and physical activity. More fluid is required for hot weather and for people involved in heavy work and exercise. On an average 8-10 glasses of fluid is required for an adult living in moderate climate.
Soft and cold drinks
There are two types of soft and cold drinks:
(i) Natural (healthy) = fruit juice, coconut water, lemon juice, buttermilk, cane juice. These drinks provide some vitamins, minerals and energy especially (3-carotenes, vitamin С and
potassium.
(ii) Artificial (unhealthy) = All artificial flavoured squashes, colas, orange and lime drinks. These are generally carbonated. Have only calories, and no nutrients. These generally affect appetite if taken in excess amounts.
Tea and coffee
They have a stimulating effect due to their caffeine content. One cup of brewed coffee has 80-120 mg caffeine and instant coffee has 50-60 mg of caffeine, while tea has 30-65 mg caffeine. Caffeine stimulates the central nervous system and induces physiological dependence. High doses of caffeine can give anxiety, however, low doses give a feeling of well being and alertness. Tannin present in tea and coffee also interfere with iron absorption, so it should not be taken with iron rich foods.
Too much coffee increases blood pressure and at times causes arrhythmias. Green tea contains flavanoids that reduce the risk of heart disease. Tea and coffee are also a diuretic.
Milk
Milk is the best, most nutritious beverage. It contains proteins, calcium and other nutrients essential for growth and development. Low-fat milk can be taken to reduce saturated fat in the diet. Those who cannot tolerate milk and have lactose intolerance, milk products like curd or buttermilk can be used. Soya milk is also a good substitute.
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GENERAL HEALTH
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