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:
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
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