Many people don’t realize how much sugar and calories are in there everyday beverages. Sugar-sweetened beverages are now the largest source of added sugar in American’s diets and can account for a large amount of a person’s daily calorie intake. Choosing the right beverage is important to maintain a healthy diet and staying hydrated and energized.
Below is a list of beverages that are high in sugar with little to no nutrients and can contribute to unintended weight gain and chronic diseases such as type 2 diabetes and heart disease. (Over 12g of sugar per 12oz)
- Regular Soda
- Energy Drinks
- Sport Drinks
- Pre-Sweetened Coffee and Tea Drinks
- Juice Drinks with Added Sugar
- Whole or 2% Milk
- 100% Fruit Juice (more than 4oz per day)
Below is a list of beverages that have moderate amounts of sugar and sodium or contain artificial sweeteners. One-hundred percent fruit juice and flavored milk contain some key nutrients. However, portions larger than 8oz may have more than 12 grams (g) of natural sugars and should be limited as indicated below. Diet and “light” drinks that are artificially sweetened may increase taste preferences for sweet foods and drinks, which may contribute to weight gain.
- Diet Soda
- Diet Ice Tea
- 100% Fruit Juice (limit to 4oz per day)
- Low-Calorie Sport Drinks
- Sweetened Soymilk (limit to 8oz portion)
- Flavored Low Fat or Skim Milk
Below is a list of beverages that have no added sugars or artificial sweeteners. These are the healthiest choices, especially water. Water hydrates the body, quenches thirst, and supports other bodily functions necessary for overall health. Low-fat (1 percent) and skim milk contain natural sugars and healthy nutrient but should be limited to 2-3 8oz portions s day.
- Seltzer Water
- Low-Fat or Skim Milk
- Unsweetened Soymilk
Start to carefully read nutrition labels on your beverages. Be careful because the Nutrition Facts label on beverage containers may give the calories for only part of the contents. Stay healthy, drink healthy, and take preventative measures.
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