From childhood, your parents may have told you that breakfast is the most important meal of the day. Although they are given less emphasis, beverages are a part of that meal and can contribute positively or negatively to your diet. If you are unsure of what you should drink for breakfast, consider the nutritional value of the beverage.
Water
Although water doesn't offer any specific nutrients such as vitamins or minerals, it is essential to your diet. Water aids in healthy digestion, fortifies your muscles and joints and helps to keep you hydrated. Water does not contain any calories so it doesn't add to your caloric intake. Aim to consume a minimum of 48 to 64 oz. of water each day to support your health.
Coffee
Coffee often makes an appearance at the breakfast table and it is not necessarily unhealthy. An 8-oz. cup of coffee only contains 30 calories. If you are concerned about caffeine, consider how much you consume. An 8-oz. cup of regular coffee contains 95 to 200 mg of caffeine, while an 8-oz. cup of decaffeinated coffee only contains 2 to 12 mg of caffeine. According to MayoClinic.com, as long as you keep your caffeine intake below 500 mg per day, you are still within a healthy range. Adding half and half adds 40 calories and 3.5 g of fat; each tablespoon of sugar adds 5 g of sugar.
Tea
Tea is also a common breakfast beverage choice. Tea contains antioxidants which help to boost your immune system. Black tea contains 0 calories and 40 to 120 mg of caffeine while green tea contains 0 calories and 26 mg of caffeine. The same rules apply if you add sugar -- one tablespoon adds 5 g of sugar.
Juice
Juices are a popular breakfast drink, but you have to be careful. Choose juices that are as close as possible to 100 fruit juice to get the most benefit. Fruit drinks are often higher in sugar and contain other additives that do not provide the anticipated health benefits. An 8-oz. serving of orange juice contains 110 calories and 22 g of sugar. An 8-oz. serving of apple juice contains 117 calories and 27 g of sugar.
Milk
Milk is a common choice for adults and children alike. Skim milk is lighter in fat and calories, with only 80 calories and 0 g of fat in each 8-oz. serving. Reduced fat milk is slightly higher with 130 calories and 5 g of fat per serving. Regular, or vitamin D, milk has the most calories and fat, with 150 calories and 11 g of fat per serving.
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