Replace Sugary Drinks with Water
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Are you getting most of your daily caloric intake in beverages?
The Center for Disease Control and Prevention reported that kids and teens get about 7 – 8% of their total daily energy intake from sugary beverages, and adults get about 5 – 8%. Most people try to reduce their caloric intake by focusing on food, but another approach may be to think about what you drink.
Beverage calories are not hidden, but most people don’t think about just how many calories beverages can contribute to their daily intake. Sugary beverages provide empty calories, which can lead to packing on several pounds every year.
When you choose a sugary drink it is most likely taking the place of a more nutritious option. Here are some examples of the calories in common beverages that the average American consumes on a typical day:
| Beverage | Calories in 12 ounces |
| 100% apple juice | 192 |
| Regular cola | 136 |
| Sports drink | 99 |
| Sweetened iced tea | 135 |
| Café latte | 199 |
| Lemonade | 168 |
| Chocolate milk 2% | 285 |
| Water | 0 |
Check the nutrition labels
Look for sugar in the nutrient label. It could be under a different name, such as high-fructose corn syrup, fructose, fruit juice concentrates, honey, sugar, corn syrup, sucrose, or dextrose.
For better beverage alternatives choose some of these examples:
- Choose water and add a splash of lemon, lime, watermelon, or 100% juice to add some flavor.
- Try unsweetened sparkling water for a change.
- Check the label on beverages and make the smart choice.
- When you do opt for a sugary beverage, choose the small size.
- Choose low-fat or skim milk instead of whole milk.
Next time you are thirsty reach for a glass of tall ice cold water to quench that thirst with 0 calories. Be a role model for your friends and family by choosing healthy, low-calorie beverages.
Sources: Centers for Disease Control and Prevention
