🚰 “Better Beverage Choices” Quick Reference Guide
Reduce added sugars. Choose healthier drinks.
Why Your Drink Choices Matter
- Sugary beverages are one of the top sources of added sugars and empty calories in most diets.
- A typical 12-oz can of soda contains about 10 teaspoons of added sugar and ~150 calories.
- Replacing these drinks with water or unsweetened alternatives can lower risk of weight gain, diabetes, heart disease, and other health concerns.
âś… Swap Out Sugary Drinks For Smarter Options
Replace this:
- Full-calorie sodas & colas
- Energy/sports drinks loaded with sugar
- Sweetened tea and coffee drinks
- Flavored “enhanced” waters and powdered drink mixes
- Fruit smoothies or juices with added sugar
With this instead:
- Plain or sparkling water (still or sparkling)
- Unsweetened tea or coffee
- 100% fruit juice in small amounts. Consider diluting fruit juice in water
- Infused water with slices of citrus, berries, cucumber, or mint
Smart Substitution Strategies
- Carry a refillable water bottle to make water your go-to drink
- Add slices of fruit or herbs to water for flavor instead of sugar
- Use plain or lightly flavored sparkling water if you crave carbonation
- Gradually reduce sugar or sweetened creamers in teas or coffees to retrain your taste buds
- Check the Nutrition Facts label and ingredient list — “added sugar” comes under many names: sucrose, maltose, dextrose, high-fructose corn syrup, etc.
Key Takeaways
- Your beverage choice matters just as much as your food.
- Water — plain, sparkling, or lightly infused — should be your primary drink.
- Choose unsweetened or minimally sweetened options when possible.
- Read labels carefully and make gradual changes to reduce added sugar.
- Small drink choices made consistently lead to better health over time.
“Drink well. Live well.” — Make smarter sips for better health.