Substantially Reduce Sugary Beverages, Innovate Replacements

Sugar-sweetened beverages contain lots of extra calories and almost no nutrients.  If you are consuming high-sugar drinks (i.e., soda or juice) regularly, over time it can lead to weight gain, which in turn will increases your risk of type 2 diabetes, cardiovascular disease as well as other medical issues. Therefore, it is important to limit your intake of beverages that contain lots of added sugar!

As of now, there are no federal guidelines regarding the amount of sugar you should consume.  However, the American Heart Association recommends that we consume less sugar- no more than 6 teaspoons (tsp.) or 100 calories a day of sugar for most women and no more than 9 teaspoons or 150 calories a day for most men.

Flavored coffee: Be aware that the calories from sugar or flavored syrups added to these beverages will add up quickly.

Flavored waters seem to be one of the latest trends. Always check the labels as these beverages often contain added sugars.

Alternatives:

• Add slices of fruit to your water- lemons, limes, oranges, cucumber, melons… or a combination of these or other fruits and veggies.
• Add chopped fruit into ice cube trays with a little water- freeze. Throw those into your water to add some flavor.

Green Tea is another great alternative.  It contains lots of antioxidants, which is great! Drink it hot or cold if you want to sweeten your green tea try adding a little honey!

Seltzer water is a great option choose ones that are naturally flavored or you can add a splash of 100% fruit juice (such as Pomegranate, orange, grape…) to flavor a plain seltzer or just choose plain water it you don’t like the bubbles!

Milk is a great nutrient dense option

• Low-fat milk (skim milk, 1% low-fat milk)
• Milk provides important nutrients: protein, calcium and vitamin D
• Choose a low-fat version to supply fewer calories and less fat
• Keep in mind that flavored milk will provide about 5-6 tsp. of added sugar (per 8 oz. serving)

Note: You do not need to count the naturally occurring sugars found in fruits and milk toward your daily intake of added sugar.

Thirsty? Try One of these 9 Refreshing Alternatives to soda.

Resources:

• Public Health Newsletter, Healthy Drinks https://www.hsph.harvard.edu/nutritionsource/healthy-drinks Accessed November 3, 2017
• Water: How much should you drink every day?  http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Accessed November 3, 2017
• Sugar 101: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WOY94CMrLUQ  Accessed November 2, 2017