Haskell, Seward, and Stevens County

Wild West Extension District

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9:00 am - 12:00 pm; 1:00 - 5:00 pm

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Wild West District

Weekly Blog 04/23/2026

Jane Eisenhauer

Nutrition Program Assistant

Wild West Extension District

Healthy drinks

Make Better Beverage Choices

What you drink is as important as what you eat! Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients, but too much fat and too many calories. Here are some tips to help you make better beverage choices.

Drink Water – Drink water instead of sugary drinks when you are thirsty. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed. To maintain a healthy weight, sip water or other drinks with few or no calories.

How Much Water is Enough? – Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.

Manage Your Calories – Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages – drinking water can help you manage your calories.

Kid Friendly Drink Zone – Make water, low-fat or fat-free milk, or 100% juice an easy option in your home. Have ready-to-go containers filled with water or healthy drinks available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home.

Don’t Forget Your Dairy – When you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D and potassium, but the number of calories are very different.

Enjoy Your Beverage – When water just won’t do – enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle or container to stay within calories needs. Select smaller can, cups or glasses instead of large or supersized options.

Water On The Go – Water is always convenient. Fill a clean, reusable bottle and too it in your bag or brief case to quench your thirst through-out the day. Reusable bottles are also easy on the environment.

Check the Facts – Use the Nutrition Facts label when choosing your beverages. The label contains information about total sugars, fats and calories to help you make better choices.

Make Better Beverage Choices

Wild West Extension District is now publishing a weekly blog that you won't want to miss! Our Extension agents are each sharing their thoughts on current topics and events happening within our district and beyond! Be sure to subscribe and join our community!

 

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