One 20 oz. soda contains up to 250 calories – the equivalent of more than 16 teaspoons of sugar. Excess calories and sugar can lead to health issues such as obesity, diabetes and other diseases.

To decrease the consumption of sugar and additional calories choose beverages such as: water, seltzer, unsweetened tea, and low-fat or fat free milk. Replace juice with whole pieces of fruit, which provides vitamins, minerals and fiber as well as less sugar. Mix sparkling water with a splash of juice or some fresh lemon, lime, berries, oranges, or a cucumber slice to add a punch of flavor.

Avoid sodas, energy drinks, juices, sports drinks, sweetened teas and coffees, blended and frozen drinks. Even drinks advertised as being healthy such as sweetened water alternatives can have high amounts of sugar.

Try a sugar free week. Set a of goal of consuming only unsweetened beverages. Pay attention to how your body reacts to this change. You might find yourself having more energy and feeling more replenished and hydrated.

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