The World Health Organisation (WHO) recommends exclusive breastfeeding for the first 6 months. Consult your doctor for advice on when to introduce complementary foods to your baby. Breastfeeding should continue for as long as possible after introduction of complementary foods.
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If you are the kind of person who has to have a drink with your meal or quench your thirst with a glass of juice, start your day with your morning lattes and got to have your afternoon tea, you will need to watch those liquid calories.
They can easily pile up with the extra kilos around your waist as much as extra food intake does.
You should always bear in mind that sweetened drinks such as processed juices, shakes, teas with sugar, coffees with creams and carbonated beverages are high in simple sugars and rich in calories and when consumed regularly can lead to weight gain and obesity, and can even put you at a high risk of type II diabetes.
The table below will allow you to compare the energy content of highly-consumed beverages:
Sugary drinks should not be consumed as part of a healthy lifestyle as they are loaded with excess calories and have little nutritional value. Replacing these drinks with calorie-free or low-calorie options such as water, low-fat milk, unsweetened herbal tea, an occasional diet soft drink or lemonade, and moderate amounts of natural fruit juices, can significantly reduce the caloric intake and weight gain.
A single can of soda contains 160 calories and around 50 grams of high-fructose corn syrup, or the equivalent of 10 teaspoons of table sugar!
Research showed in one study that women who increased their soft-drink consumption to 1 or more per day for 8 year, gained 7.65 kilos in 8 years.
Good to know
If you cut down your daily intake by 1 can of carbonated beverage, you can lose around 0.64 kg a month.
What you should know about Liquid Calories
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