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Nutrition Times
May 2022
Summer Sipping

Summer is in the air! With warmer days ahead to bask in the sunshine and enjoy the beautiful weather, proper hydration is essential.
Keep things fresh, fruity, and fun with refreshing drinks that not only taste good, but are packed with nutrition. Summer doesn’t last long, so enjoy it while it’s here, while keeping cool and healthy! 
Tip 1: Be attentive to the serving size. Be mindful of the serving size as certain drinks can be very high in added sugar. Keep water nearby as your go-to drink. For drinks with added sugar, aim to limit how frequently you have these, and when you do, have a smaller amount.

Tip 2: Check the sugar and saturated fat content. When selecting a drink, scan the Nutrition Facts table for the sugar and saturated fat content. Look at the serving size first. Based on the serving size, choose a drink where the sugar and saturated fat content is less than 15% Daily Value (DV).

Tip 3: Where possible, choose drinks that are fruit-based. There are a slew of popular summer drinks, however to keep cool and healthy, choose drinks that are fruit-based. For example, instead of a slushy from the convenience store, have a fruit smoothie instead. Not only will you be enjoying a refreshing drink, but you’ll also be getting many nutrients in your day, like vitamins A, C, and fibre. Other healthy swaps are as follows:

Instead Of: Try:
Milkshake or blended iced coffee Fruit smoothie
Iced coffee or sugar sweetened pop Water flavoured with fresh fruit, cucumber, or mint
Sweetened Lemonade or Iced Tea Sparkling water or cooled tea, with sliced lemon

Coffee Shop Sugar Shocker

We all have our favourite café iced drinks, and while delicious, the sugar content can be staggering. So why not become your own barista? On top of expanding your kitchen skills, you’ll have more control over what’s in your drink. Plus, as an added bonus you’ll save money. It’s a win, win, win!

Did You Know?
4g of sugar = 1 tsp or 1 sugar cube
For best health, it’s advised we have no more than
10-12 tsp of added sugar daily.

Café Drink Sugar Content
Medium Iced Coffee 8g 
Medium blended iced coffee drink 16g
Medium Milkshake 32g

3-Ingredient Banana Oat Smoothie

Enjoy this creamy smoothie that tastes just like a milkshake! Adding oats makes it thick without the need for ice cream. Plus, it adds a boost of fibre!

½ cup rolled oats
1 frozen banana
1 cup of milk or unsweetened soy beverage
  1. Add dry oats to blender and blend until fine and powdery.
  2. Add banana and milk. Blend until smooth.
  3. Enjoy in your favourite glass!
Upcoming Nutrition Classes
Prenatal, Infant and Toddler Nutrition Classes:
To look for upcoming classes, and to register, please visit 
Alberta Healthy Living Program: The Alberta Healthy Living Program classes are available to help manage chronic conditions. Topics include Diabetes, Weight Management, Stress Management, Healthy Eating to Reduce your Risk, Emotional Eating and more. Access the Class Guide here.
To register call: Lethbridge 1-866-505-6654 or Medicine Hat/Brooks 1-866-795-9709.

Please Note: Due to COVID-19, all nutrition classes are now being offered online via Zoom.
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Alberta Health Services · Lethbridge Community Health Unit · 801 1 Ave S Rm A143 · Lethbridge, AB T1J 4L5 · Canada

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