Healthy Living Recipe: Orange Earl Grey Iced Tea

No. 1:  Water

  • We are made of water
  • restores the fluids in your body that are lost through metabolism, excretion (sweating) and breathing.
  • One of water's most important jobs is to cool the body
  • Try adding fruit and herbs…lemon, berries, mint, cucumber

Sparkling waters: Choose naturally flavored.

Unsweetened iced tea: antioxidant content

Milk or unsweetened milk alternatives

Sugar-free drinks (in moderation): natural artificial sweeteners, like Stevia.

Watch out for these:

Sugar-sweetened beverages, including soda pop, lemonade, fruit punch drinks and sweet tea: These drinks provide zero nutritional benefit. They increase the risk of weight gain and associated diseases.

Juice: Recent guidelines from the American Academy of Pediatrics recommend no juice for any children under 1 year old, and suggest limiting juice to a maximum of 4 to 8 ounces per day for toddlers through adolescents. a serving of actual fruit will also provide you with dietary fiber, which keeps you full and helps control blood sugar spikes.

Energy drinks: Added sugars and caffeine can be dehydrating.

Coffee drinks: Mega dose of sugar, caffeine and fats—will leave you feeling sluggish later.

Sports drinks: If exercising less than 60 minutes they can be beneficial for calories and to replace fluid lost in sweat. 

Breakfast: medium iced-coffee drink with cream and sugar – 150 calories

Lunch: 12 ounces soda – 140 calories

Mid-afternoon: 16 ounces lemonade – 220 calories

Dinner: water – 0 calories

Evening walk: 20-ounce sports drink – 130 calories

Total calories from beverages: 640 calories. 

Orange-Earl Grey Iced Tea

Recipe By: EatingWell Test Kitchen “Get a little pick-me-up with this orange-infused Earl Grey iced tea. Tea is rich in a class of antioxidants called flavonoids that may help reduce your risk of Alzheimer's and diabetes, plus help you have healthier teeth and gums and stronger bones. You can help preserve the flavonoids in iced tea by adding something acidic—like the orange juice in this recipe.”


  • ¼ cup loose Earl Grey tea, or 12 Earl Grey tea bags
  • Peel of 1 orange, plus orange wedges for garnish
  • 4 cups boiling water
  • ¾ cup orange juice
  • ¼ cup sugar
  • 4 cups cold water
  • 1 Steep loose tea (or tea bags) and orange peel in boiling water for 3 to 5 minutes.
  • 2 Strain the tea (or remove tea bags and orange peel) and pour into a large pitcher. Stir in orange juice and sugar until the sugar is dissolved. Add cold water. Refrigerate until chilled, about 2 hours. Serve over ice with orange wedges, if desired.
    • Make Ahead Tip: Refrigerate for up to 1 week.


Nutrition information

  • Serving size: about 1 cup
  • Per serving: 35 calories; 0 g fat(0 g sat); 0 g fiber; 9 g carbohydrates; 0 g protein; 7 mcg folate; 0 mg cholesterol; 8 g sugars; 6 g added sugars; 46 IU vitamin A; 12 mg vitamin C; 6 mg calcium; 0 mg iron; 5 mg sodium; 67 mg potassium
  • Nutrition Bonus: Vitamin C (20% daily value) 

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