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You’ve heard of the food pyramid. I won’t say my wife’s old, but she helped build it. (I wonder if I’ll get in trouble for that). You’ve all seen pictures of the food pyramid: there’s the milk group, the bread group, the meat group, and my favorite, the chocolate group. Well, maybe not the last one. What you might not know is that beverages now rate their very own program, because they can have a major impact on our diet. How does it work? Here to quench our thirst for nutrition knowledge is Daphne Roach, a clinical dietician with Akron General Medical Center’s Cardiac Rehabilitation Department.

Question: I've heard of the food pyramid, but now I understand that there are guidelines for beverages as well?

Answer: Yes, they were released last March, and now we're starting to see education on the guidelines appearing to the general public
About 21% of our calories comes from fluids-we need to decrease this level due to increased prevalence of obesity. Even so, I've been a dietitian for 30 years, and this is the first time I've ever seen something concrete in regards to beverages.
Food has its pyramid. Beverages have been divided into a 6-level pitcher.

Question: Can you walk through the pitcher levels with us?

Answer: Example how to balance other fluids if not water.

• Level 1: At the bottom is water. At least 20-50 ounces each day. Essential for life. All of our beverage needs could be met with water alone.
• Level 2: Unsweetened tea or coffee. 40 ounces of unsweetened tea. 32 ounces of unsweetened coffee. Caffeine is the limiting factor.
• Level 3: Low fat or skim milk or fortified soy beverages. Up to 16 ounces/day. (Up to two 8-oz. glasses)
• Level 4: Non-caloric, sweetened beverages, like diet soda. 0-32 ounces (up to 4 glasses). Some concern high sweetness in these beverages may condition a preference for sweetness.
• Level 5: Caloric beverages with nutrients—fruit and vegetable juice up to 8 ounces, sports drinks, whole milk 0 and alcohol 1-2 drinks daily (12 oz. beer or 5 oz. glass of wine or 1-1/2 oz. liquor).
• Level 6: Caloric sweetened beverages, like sweetened fruit drinks and pop, which are considered to be empty calories. No more than 8 oz./day, best 0. (Stress that’s 1 cup, most bottles are much more).

I meet with people who drink lots orange juice or Gatorade or fancy sweetened gourmet coffees, get lots of calories

Question: Is the pitcher the same for everyone?

Answer: Fluid needs vary widely among people according to age, climate, diet, and levels of physical activity.
Some people have to watch their caffeine levels. Normally, you are allowed 400 mg/day, which would equal the recommended amounts of tea, coffee, or pop here. However, people with certain conditions such as pregnancy or high blood pressure may be told to avoid caffeine. Non-caffeinated tea, coffee and soda may be used in this place.
If you are trying to lose weight, the top two tiers of caloric beverages may be eliminated completely.

Question: Any specific beverage needs older folks may face?

Answer: Seniors need to make sure that they stay well-hydrated. The thirst mechanism is not as keen as we age, so many become dehydrated.
Food intake in some seniors or among the chronically ill may decrease. In these cases, you want to receive as much nutrition and calories as possible from your fluid intake: avoiding empty calories and focusing on juice, milk, and supplements.

You are what you eat, but are you also what you drink? To learn more about the new beverage pitcher and its different levels, give Akron General a call. The number's next. Now I'd like to lift my glass in thanks to Daphne Roach.