Fluids are an essential part of a healthy diet. Aim for at least 1½ litres (5-6 cups) of fluids such as water, milk, juice and soups every day. If you are physically active you will need to drink even more. Water is a great choice if you don’t want to add extra calories, sugar or salt to your diet.
Choose fluids low in fat and low in sugar:
| GREAT CHOICES | GOOD CHOICES | CHOOSE RARELY |
| Tap water, mineral Vegetable juices Cereal beverages Café au lait with ≤1% M.F. milk Homemade broth and vegetable-based soups Legume-based soups Shakes made low fat milk, yoghurt and fruit |
Shakes made with regular milk/ yoghurt/ice cream Unsweetened fruit juices Coffee and tea Diet sodas Café au lait with ≤ 2 % M.F. milk Chocolate milk with ≤ 2% M.F. milk Broth-based commercial soups |
Beverages made with egg yolk/whole milk/coconut oil or palm oil Fruit drinks and sweetened fruit juices Sweet mocktails or cocktails with coconut milk Regular soft drinks Cream-based soups Full-fat milk-based beverages |
Alcohol
Any kind of alcohol can raise triglyceride levels and blood pressure.
A moderate amount of alcohol is two servings a day if you’re a man and one serving a day if you are a woman. This takes into account the differences in weight and metabolism between men and women. If you have diabetes, elevated triglycerides or are trying to lose weight, you should limit your alcohol intake.
Serving Sizes
