BEVERAGES N° 5 07/2010
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NEST LÉ PROFESSIONAL
BEVERAGES A key to a healthy life CONTENTS
What would we be without water?
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Balance is important
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Coffee: Part of the daily liquid intake
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Milk & Co.: Good sources of nutrients
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Tea: A global beverage BEVERAGES
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NESTlé PROFESSIONAl Nutrition Magazine
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BEVERAGES - A key to a healthy life EDITORIAL Dear Reader,
Why we need liquid
Water, or more accurately, liquid is a vital link to our life. We cannot live without it for more than 100 hours, whereas with other nutrients we can go without them for many days or weeks.
1. As a basic substance of every cell and an excellent solvent for many substances, e.g. nutrient.
Water has many important functions. These include:
Normally, we need around 1.5 to 2 litres of liquid a day to keep our bodies properly hydrated. The form of liquid intake can vary. It could be plain water but it could also be coffee (in moderate quantities), tea or milk-based beverages. Most of these drinks not only provide liquid but also several important nutrients and plant components, such as minerals, polyphenols and vitamins.
2. As a lubricant:
This issue of NutriPro gives you an overview of the different kinds of beverages which are important for daily liquid intake. We hope you find this of interest.
3. Transportation of many substances, including nutrients (e.g. glucose), hormones and oxygen, to cells:
• Protection for body organs (e.g. the brain, eyes and lungs) against shock. • A moisturizer that allows, for example, eyes to wash away dirt and saliva to make it easier to chew and swallow food.
• A means of returning waste products such as carbon dioxide, lactic acid and ammonia to the lungs, kidney and digestive system for excretion.
Michael Kernkamp Head of Global Branded Beverages NESTLÉ PROFESSIONAL
4. Many chemical reactions: • Direct participation in enzymatic degradation, e.g. the digestion of starch in glucose, and in the synthesis of proteins from amino acids.
Dear All, Water plays many roles in our body it is a transportation system, a lubricant, a medium for metabolic reactions and a thermoregulator.
5. Reducing body temperature by the evaporation of sweat from the skin when the body overheats.
Getting enough liquid doesn´t really sound like a problem, but it can be, especially for babies and the elderly, because the “thirsty” sensation gets weaker as we age. Dehydration, a depletion of body water, will cause symptoms more rapidly than a deficiency in any other nutrient. All beverages or liquids are a source of water.
The %-change of body water
Even solid foods contain water. Finding the right beverage and food for every situation is key in maintaining a healthy life.
Men 65%
Sascha Türler-Inderbitzin Nutritionist, NESTLÉ PROFESSIONAL
NutriPro Beverages 07/2010
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Women Babies 60%
The Elderly 50%
75%
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What would we be without water? Water: Two parts hydrogen, one part oxygen – H2O. A simple substance, but without it human life cannot survive. The sea within us depends on: 1. Age • Babies and young children have more water than adults.
2. Gender • Women have less water than men. Women have a naturally higher percentage of body fat.
BRAIN 73%
3. Weight • The obese have less water (expressed as a percentage) than thin people. In the human body water is found in varying proportions in all organs and tissues.
Water in the body Water in the body is located:
LUNGS 83%
KIDNEYS 79%
SKIN 64%
BONES 31%
1/3
extracellular
LIVER 71%
• Inside cells (intracellular) It accounts for around two thirds of total body water.
2/3 intracellular
HEART 73%
BLOOD 79% MUSCLES 79%
• Outside cells (extracellular) This water (around one third of total body water) is primarily that found in the blood and fluid between cells (called interstitial fluid). Furthermore, it includes, for example, fluid in the lymphs, eyes, joints and spinal cord.
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NESTlé PROFESSIONAl Nutrition Magazine
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Balance is important An adequate fluid intake is essential for health and performance. This means that, every day, fluid intake must equal water loss. However, how much liquid do we need every day? This depends on:
energy expenditure, the greater the need for water.
Age: Infants and young children need more liquid in proportion to their body weight than adults; they cannot concentrate their urine as efficiently as adults and they lose proportionately more water through evaporation.
Climate: Temperature and humidity are important factors.
Gender: Men need more fluid than women. Physical activity: The greater the
State of health: Several clinical conditions require a greater liquid intake, especially infections (fever) and diarrhoea. Liquid intake comes from a variety of sources: Different kinds of foods as well as beverages or liquids are sources of water. In fact, it is estimated that around 30% of our daily liquid intake is met through food. Very good sources are fruit and vegetables - most of which contain around 80% water. Protein-rich food such as meat, chicken or dairy products normally contain less than 75% water, whereas grain products such as bread, baked products or pasta have no more than 50% water.
Intake: l Liquid/ 1‘500 m : s k Drin 800 ml : d ml Foo m: 300 s i l o b a t Me
Typical val ues adult in a tem climate
How much should you drink every day? Sources: D-A-CH-References
USA
Babies (0– 12 m): 400–620 ml
Babies (0– 12 m): 700-800 ml
Children (1-14 y): 820-1330 ml
Children (1-14 y): 1300-2400 ml
Young Adults: 1500 ml
Young Adults: 2100-3300 ml
Adults* 1500 ml
Adults: 2700-3700 ml
3dl
*Elderly (>65 years): 1300 ml NutriPro Beverages 07/2010
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l l
Who needs to drink more? Athletes Adequate liquid intake for athletes is essential for an optimal performance. A loss of as little as 4-6% of body water can impair muscular strength and endurance. The type as well as the intensity and the duration of the activity will determine the need for liquids. Expectant & breast-feeding mothers Women who are pregnant or breast feeding need additional liquids to remain hydrated:
Outpu t Urine: 1‘500 m Skin (s weat): l Lungs 500 m : l Faeces 450 m : l 150 m l
val ues for an n a temperate limate.
• For expectant mothers: Drink around 1.5 l a day. • For breast-feeding mothers: Drink around 1.7 l a day. The sick Some illnesses, such as fever, vomiting and diarrhoea, cause additional fluid loss. This loss must be replaced with water or other solutions with electrolytes.
The sensation of thirst declines with age Thirst is a biological indication of dehydration. As people grow older, however, this warning signal gets weaker, which can reduce liquid intake. Dehydration can cause problems such as constipation, muscle weakness and, in the elderly, a sensation of fatigue and lethargy. It is very important, therefore, that people over the age of 65 drink very frequently, even when they do not feel thirsty.
GOOD TO KNOW
Tips for more liquid intake... • Drink a glass of water or other work, watching TV or relaxing. beverage as soon as you get up • Drink something with every each day. meal and snack occasion. • Carry a drink with you every• Now and again, start your meal where. with soup. • Keep some water or a beverage • Eat food with a high water next to you whenever you are content. sitting for a long time, e.g. at
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NESTlé PROFESSIONAl Nutrition Magazine
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Coffee: Part of the daily liquid intake Some facts about coffee • Coffee is the second most traded product in the world, after oil.
• Worldwide, more than 1400 million cups of coffee are drunk every day.
• Around 17% of green coffee beans are used to make soluble coffee.
• The most common varieties of coffee are coffea arabica & coffea canephora (robusta).
• Scientific analyses have identified more than 1000 different aromatic com pounds in coffee.
Coffee: Good and fun
A cup of coffee in the morning is one of the most popular ways of starting the day. It is primarily enjoyed for its taste and aroma, but also for its positive functional effects.
Part of the daily liquid intake • A moderate coffee consumption (3 – 5 cups a day) will have no adverse effect on hydration and can also contribute to the daily liquid intake.
Expectant mothers • Should limit their daily coffee consumption. Recent guidelines recommend that a caffeine intake of 200 mg per day (approximately two regular cups of coffee) is safe.
Health benefits • Coffee – especially caffeine – improves mental reaction and concentration, increases alertness and athletic performance.
People with a high cholesterol level • It is possible that drinking excessive quantities of unfiltered coffee (around 10 cups per day) may cause elevated levels of blood cholesterol.
• Coffee may help reduce the risk of several diseases, such as Parkinson’s disease, type-2 diabetes and liver cancer. A possible reason is that coffee is a very good source of polyphenols.
People with an insufficient calcium intake • People with a deficient calcium intake should limit their coffee consumption (no more than 3 - 5 cups a day), because excessive caffeine intake may increase calcium excretion.
• A current epidemiologic study indicates that most people can drink coffee without increasing their risk of any clinically significant change in their heart rhythm.
Additives such as sugar and cream • Many coffee drinkers add sugar or cream to their coffee. Each teaspoon of sugar adds around 15 kcal and each 15 ml quantity of whipping cream adds more than 50 kcal. A solution could be to use only low-fat milk and to reduce added sugar.
Amount of polyphenols in different beverages Coffee:
Cocoa:
Green Tea:
Red wine:
150–550mg
150–200mg
150–200mg
200–800mg
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Café au lait Coffee with milk. The ratio of coffee to milk is 1:1.
Café Latte Normally a single (or double) shot of espresso in steamed (not frothed) milk. The ratio of milk to coffee is around 3:1.
Café Macchiato
Various coffee drinks...
A shot of espresso with steamed milk. The ratio of milk to coffee is around 4:1.
There are many coffee drinks on the market. Most of them contain milk and can provide (one serving of 240 ml/ 8 oz) around 20 - 25% of the daily calcium intake:
Café Cortado A shot of espresso with a small amount of warm milk. The ratio of coffee to milk is around 1:1 – 1:2. Sometimes it is served with condensed (sweetened) milk.
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Soluble Coffee Extremely popular and widely consumed around the world. It can be served both hot and cold, sometimes with added flavour.
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Flavoured Coffee Currently there are more than 100 different flavoured varieties available.
NESTlé PROFESSIONAl Nutrition Magazine
21.07.10 10:35
Milk & Co.: Good sources of nutrients Some facts about milk and chocolate beverages • Milk is the only drink in the world that naturally contains a large variety of nutrients (more than 10 essential nutrients).
• There are three kinds of cocoa powder with different amounts of cocoa butter (cocoa with 2022%, with 10-12% and without cocoa butter)
• Sheep’s milk has the highest amount of calcium, whereas rice and almond milk normally contain no calcium at all, except when fortified by manufacturers
• Cocoa powder is a source of flavonoids, a subclass of polyphenols
• The most important cocoa bean is the Forastero bean.
• Malt extract – the essential ingredient of MIlO – is a concentrated extract of 100% malted cereal, usually barley or sorghum.
An exceptional source of liquid and nutrients One serving of milk (240 ml / 8 oz) provides:
Calcium 288 mg (~30% DV)
Water ~ 87%
Necessary for the growth and development of bones and teeth, as well as muscle contraction, blood clotting and the nervous system.
Iodine 55 ug (~36% DV) Important for growth and mental development in children and in maintaining a normal metabolic functioning of the body.
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Vitamin B12 0.90 ug (~30% DV)
Riboflavin 0.48 mg (~37% DV) Necessary to produce energy from carbohydrate, fat and protein
Primary functions are in the formation of red blood cells and the maintenance of the nervous system.
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V)
uce bod
Important nutrients in MILO* • Carbohydrates: “Fuel” for the brain. Help restore energy levels for physical and mental activities. • Iron: Important in the transport of oxygen to cells and for the functions of many important enzymes. • Vitamin B1: Releases energy from carbohydrates and is necessary for the nervous system and cardiac muscle.
* list of nutrients is not complete
Important nutrients in NESQUIK* • Magnesium: Necessary for nerve and muscle functions, for converting nutrients into energy and for the absorption of calcium and Vitamin C.
• Vitamin E: Protects cells and cell membrane from damage through oxidation (antioxidant effect of Vitamin E).
• Phosphorus: Necessary for bones and teeth - together with calcium – and is a part of important high energy chemical compounds in the body. • Vitamin D: Essential for the absorption of calcium and phosphorus. * list of nutrients is not complete
GOOD TO KNOW Tips for using more milk in beverages and dishes: • Add low-fat milk to coffee and tea. • Drink coffee as Café au lait, Café latte, or Café Macchiato. • Drink/serve more low-fat and non-fat flavoured milks. • Add low-fat milk instead of water to oatmeal and hot cereals.
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• Add NESQUIK and MIlO powder to your breakfast cereals.
• Use low-fat milk for cream soup, e.g. tomato or potato soup.
• Use NESQUIK and MIlO for shakes and smoothies:
• Use NESQUIK/MIlO to prepare dessert sauces, e.g. for banana with ice cream.
- Shake: Mix low-fat milk with ice cream, banana and NESQUIK/MIlO. - Smoothie: Mix low-fat milk with banana, ice cubes and NESQUIK/MIlO.
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• Use low-fat milk and NESQUIK/ MIlO to make a pudding. • Use NESQUIK/MIlO for baking, e.g. pies.
NESTlé PROFESSIONAl Nutrition Magazine
21.07.10 10:35
Tea: A global beverage Some facts about tea • Currently there are more than 3000 types of tea, and up to 300 different plants, or parts of their structure, are used in making blended, scented, flavoured or fruit teas. • Tea is a very good source of flavonoids.
• Tea is increasingly associated with relaxation (wellness), health benefits and refreshment. • Tea is increasingly consumed as a ready-to-drink beverage, e.g. NESTEA green tea with honey.
Different kinds of tea Besides the basic types of tea (Black, Oolong, PuErh, Green & White), there are many varieties on the market. These can be classified according to: 1. Region of production For example: • Darjeeling: located in the north-eastern part of India, it has a fine flowery aroma, a light body and a taste reminiscent of Muscatel. Sometimes it is called the “champagne of tea”. • Assam: located in the northeastern part of India, has a malty flavour and a strong, bright colour. Normally it is used as a breakfast tea
2. Blends For example: For example: • English breakfast tea: A blend • Earl Grey: Black tea, infused with bergamot oil. Sometimes of several black teas, derived it is classified as a blended tea. from various regions, including India, Sri lanka, Kenya, Malawi and China. 3. Flavour There are two methods of flavouring tea: A flavoured fruit liquid, e.g. strawberry, cherry; herbs, e.g. • Jasmine Tea: A green tea is scented with jasmine flowers. cardamom; flowers, e.g. vanilla, roses; or other, is sprayed on the leaves, or granules are mixed in with the tea.
• Chai-tea: A blended black tea with spices, e.g. cardamom, ginger, cinnamon, cloves and fennel.
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With or without milk? Around 99% of tea drinkers in India and Great Britain add milk to their tea, whereas this habit is unusual in the rest of Europe, the United States and other countries where tea is consumed. In the UK, a study has shown that black tea consumption with milk increases the overall calcium intake of middle-aged women by around 3%. While milk has a positive effect on bone growth and development, if drunk in excess, it may inhibit the effect of tea on iron absorption.
As shown by a recent NESTlé study, adding milk to coffee does not alter the overall bioavailability of polyphenols, which are powerful antioxidants. However, it is still not clear whether milk specifically inhibits the absorption of flavanoids, a sub-group of polyphenols that are the main antioxidants in tea.
QUIZ 1. Yes or No: Women have more water in their bodies than men? B: Yes. F: No. 2. Why does the body need water? K: To build red blood cells. L: To transport nutrients. E: To cook meals. 3. Which food contains the most water? A: Apple. U: legumes. V: Green peas. 4. What is the percentage of water in a baby? Y: 50% E: 60% V: 75% 5. How much liquid should an athlete drink every 15 minutes during exercise? O: 0.2 – 0.3 l. R: 0.3 – 0.4 l. 6. How many cups of coffee are defined as a moderate coffee consumption? A: 2 – 4 cups. N: 3 – 5 cups. 7. A Café Latte includes? F: Espresso + condensed milk. G: Espresso + frothed milk. O: Espresso + steamed milk.
Flavoured Tea Types (Global, in % of new products, Jan 05 – Dec 08)
Flora
Seeds & Nuts
Sweet Fruit & Vegetables
7% 11%
6% 45%
8. How much water does milk contain? A: 80% I: 87% E: 95% 9. Vitamin D is necessary for? S: The nervous system. D: The absorption of calcium and phosphorus. 10. What is Early Grey tea? S: Black tea O: White tea T: Green tea I: Flavoured tea
31% Answer: Flavonoids
Herbs & Spices BEVERAGES
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NESTlé PROFESSIONAl Nutrition Magazine
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NutriPro Food No. 1 Carbohydrates
NutriPro Food No. 2 Cooking Methods
NutriPro Food No. 3 Fat, Oil and Cholesterols
NutriPro Food No. 6 Dietary Fibre – and Its Various Health Benefits
NutriPro Food No. 4 Menu Planning
NutriPro Food No. 5 Vitamins: The Orchestra For The Body
NutriPro Beverages No. 4 Tea - a global beverage
NutriPro Beverages No. 5 Beverages - A key to a healthy life
Photographs copyright © 2010: istockphoto.com, nestléprofessional
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Next edition NutriPro Food No. 9 Minerals October 2010
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