Sweetened Beverages

Are you drinking your calories? Sweetened beverages generally provide "empty" calories providing little nutritional benefit. These can result in significant weight gain over time.

An extra 300 calories a day will result in 30 pounds of weight gain in one year, and 100-200 calories a day equals 10-20 pounds of weight gain in a year. Look at the calorie content of the beverages you drink and consider choosing one of the following alternatives:

• Water: contains no sugar or calories — it's the best choice
• Skim Milk: 8 ounces provides 80 calories, along with calcium, protein, and other important nutrients
• Unsweeted Tea: an excellent alternative
• Fruit juice diluted with club soda: provides a refreshing drink with less sugar/calories
• Diet soda, lemonade, or calorie free flavored water: no added calories

Below is a chart of beverages and estimated calories: