Healthy Beverage Guidelines and Easy Ways to Control Portions
Why is Water Best?
- Water has no calories, no sugar, and no fat.
- Tap water in New York City is healthy and free.
- Drinking more water can help with headaches, dry skin, constipation, and thirst.
What about Juice?
- Juice has a lot of sugar. Even 100% apple juice (16-ounce bottle) naturally has 11 teaspoons of sugar.
- Whole fruit fills you up and is healthier than juice.
- It is always best to eat a piece of fruit instead of drinking fruit juice.
Easy Tips to Drink More Water and Less Sugar
Check once you have tried each of the following:
- Make water fun with a slice of lemon, lime, orange, or cucumber.
- Make spritzers by mixing a small amount of 100% juice and seltzer water.
- Order tap water instead of soda at restaurants.
- Serve tap water with meals.
- Keep bottles of tap water in the fridge instead of soda and juice.
- Carry a water bottle and refill it during the day.
- If you buy juice, check the nutrition label and make sure it is 100% juice.
| Age | Amount of Juice per Day |
|---|---|
| 0 months - 1 year | no juice |
| 1 - 5 years | No more than 1/4 – 1/2 cup of 100% fruit juice per day |
| 6 years and older | No more than 1 1/2 cups of 100% fruit juice per day |
Easy Ways to Control Portions
Why should you “eat smaller amounts”?
- By eating smaller amounts you eat only the calories you need and avoid eating too much.
- If you order a “supersized” portion you are more likely to eat or drink more.
How to Use the Nutrition Facts Label
- Check the nutrition facts label to learn more about what is in packaged foods.
- This area shows the number of servings in one package.
- This area shows the nutrition facts per serving.
Your hand can help you measure the right amount of food to eat
Use your hand to measure out portions
- Palm of Hand
Amount of Lean Meat - A Fist
Amount of Rice, Cooked Pasta, or Cereal - A Thumb
Amount of Cheese - Thumb Tip
Amount of Peanut Butter
Note to adults preparing meals for children: Use your child’s hand to measure portion sizes.
Tips for Eating Smaller Amounts
Check once you have tried each of the following:
- Put the right amount of food on each person’s plate and leave the serving dish in the kitchen.
- Eat dinner with your family.
- Eat dinner sitting at the table and with the TV off.
- Order half of the meal to go at restaurants.
- Share a meal with someone else at restaurants.
- Divide large packages into smaller baggies to make single servings.
- Check the Nutrition Facts Label and eat the right amount for 1 serving.
