With the improvement of living standards, beverages have become a hot spot for daily consumption, and people often choose beverages according to their taste preferences, ignoring the health needs of the human body. Now the market is flooded with sugar-sweetened beverages, many of which contain little to no other useful nutrients besides high energy. In China, obese children have accounted for 10% of the total number of children, and the change in diet structure and the proliferation of high-sugar and high-calorie beverages are factors that cannot be ignored. Therefore, the reasonable choice of beverages needs urgent attention. 1. Stay away from carbonated drinks Carbonated drinks are a kind of soft drinks filled with carbon dioxide gas, commonly known as soda. The main component is sugar, which contains almost no other nutrients except for energy. Although sugar is as essential to maintaining health in the body as any other nutrient, it should be obtained from foods of natural origin (such as cereals, fruits and vegetables). Drinking carbonated beverages makes people feel very refreshing, but long-term consumption in large quantities can cause damage to the digestive and skeletal systems. Carbonated beverages are quite high in sugar, which not only increases the incidence of tooth decay, but is also an important factor in causing obesity. Even if you choose sugar-free carbonated drinks, the acidity is still very strong, which can also cause tooth decay. In addition, most carbonated beverages contain phosphoric acid, and the intake of large amount of phosphorus will affect calcium absorption and cause imbalance of calcium and phosphorus ratio, thus causing slow bone development and osteoporosis. Studies show that adolescents who often drink large amounts of carbonated beverages have a three-fold increase in the risk of fractures. Therefore, the World Health Organization has included carbonated beverages in the junk food category. 2, distinguish between lactic acid drinks and yogurt Some lactic acid drinks are clearly marked with the word sour milk on the packaging, while the word beverage is written below, which is misleading to consumers, so many people mistake lactic acid drinks for yogurt with high nutritional value. According to the dairy industry regulations, the protein content of yogurt should be ≥2.9 grams per 100 grams, while the protein content of lactic acid drinks is only about 1 gram, containing only about 5% of the milk content, in which the lactic acid bacteria content is also very small, while the sugar content is high. So lactic acid drinks are just a kind of beverage rather than dairy products, and their nutritional value is far less than that of yogurt. 3, distinguish between pure fruit juice and fruit juice drinks Pure fruit juice is the juice of fruits and vegetables processed without fermentation, maintaining the color and flavor of the original pulp, and the original vitamin substances in the fruit are not destroyed, rich in nutrients for health. Juice-containing drinks, on the other hand, are made by adding water, sugar, acidifier and other ingredients to the juice, which greatly reduces the nutritional value. Some juice drinks have a high sugar content, which is not conducive to weight and blood sugar control and oral hygiene. 4, the need for moderation in drinking Chinese wine culture has a long history, love to drink beer in the minority, some people think that beer is “liquid bread”, drink more will not have any harm. In fact, it is not, beer is a beverage of alcohol, a liter of beer alcohol content to be equivalent to more than one or two white wine. The accumulated alcohol in beer can damage the liver and cause alcoholic liver disease, while also affecting blood pressure and heart function; drinking more beer reduces the body’s immune system and increases the incidence of cancer. It is recommended that adults should limit their daily beer consumption to 200ml, and the best temperature for drinking beer is 8°C-10°C, never the cooler the better. A healthy diet should not rely on beverages to provide energy and nutrients, and the energy provided by beverages should not exceed 10% of the total daily energy intake. For normal people, drinking water is the best choice for all kinds of beverages, so don’t drink too much at a time, but drink slowly and in small amounts. In short, do not blindly pursue fashionable drinks, you should give priority to low-sugar and low-energy drinks, control the desire for oral bliss, and cherish your health!