WHAT YOU DRINK IS AS IMPORTANT AS WHAT YOU EAT

Sugary drinks (soda, energy drinks, coffee drinks, and sports drinks) add more sugar to our diet than any other food or beverage source. The added sugar in these drinks provide extra calories without extra nutrition. The added sugar from these drinks may contribute to tooth decay, increase the risk of obesity, and increase the risk for type 2 diabetes and heart disease.

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10 Tips: Make Better Beverage Choices

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1. Drink water 
   Drink water instead of sugary drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed.

2. How much water is enough? 
   Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.

3. A thrifty option 
   Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out.

4. Manage your calories 
   Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages — drinking water can help you manage your calories.

5. Kid-friendly drink zone 
   Make water, low-fat or fat-free milk, or 100% juice an easy option in your home. Have ready-to-go containers filled with water or healthy drinks available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home. Depending on age, children can drink ½ to 1 cup, and adults can drink up to 1 cup of 100% fruit or vegetable juice* each day.

6. Don’t forget your dairy** 
   When you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D, and potassium, but the number of calories are very different. Older children, teens, and adults need 3 cups of milk per day, while children 4 to 8 years old need 2½ cups and children 2 to 3 years old need 2 cups.

7. Enjoy your beverage 
   When water just won’t do — enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, cups, or glasses instead of large or supersized options.

8. Water on the go 
   Water is always convenient. Fill a clean, reusable water bottle and toss it in your bag or briefcase to quench your thirst throughout the day. Reusable bottles are also easy on the environment.

9. Check the facts 
   Use the Nutrition Facts label to choose beverages at the grocery store. The food label and ingredients list contain information about added sugars, saturated fat, sodium, and calories to help you make better choices.

10. Squeeze some lemons (or limes) 
    It's easy to make your own flavored water by adding a squeeze or wedge of lemon or lime to your water. You'll save added sugars and extra calories compared to water flavored with sugar.

*100% juice is part of the Fruit or Vegetable Group. Juice should make up half or less of total recommended fruit or vegetable intake.

** Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese.

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SUGAR HAS MANY NAMES

Sugar can come in many different forms. If you know what to look for, you can limit the amount of sugar in your diet. Here are some other names for sugar you might see on a food label: 

• Barley malt 

• Maple syrup

• High-fructose corn syrup 

• Raw sugar

• Brown sugar 

• Glucose

• Honey 

• Powdered sugar

• Cane juice 

• Fructose

• Maltodextrin 

• Molasses

• Corn syrup 

• Dextrose

• Sucrose