Many sweetened drinks are high in calories and can cause weight gain, even in active people. If you feel like drinking something sweet, try to choose a beverage that is made with non-nutritive (or sugar-free) sweeteners. You can also add flavor to plain water or seltzer with fresh fruits or a splash of fruit juice.
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Drinking a lot of sugar-sweetened beverages can increase your overall calorie intake and may cause you to gain weight. Even though these drinks are just liquid, they can add a lot of calories to your diet. And, because liquids do not fill you up as much as solid foods do, you probably will not eat any less at your next meal. Examples of the calories in some popular sweetened drinks are:
The 2015-2020 Dietary Guidelines recommend limiting added sugars to less than 10% of your daily calories. The American Heart Association recommends that most American women consume no more than 100 calories per day of sugar, or about 6 teaspoons of sugar per day; for men, it's 150 calories per day, or about 9 teaspoons. Read the ingredients and watch out for drinks that are high in sugar. Sugar can go by many names, including:
How About Fruit Juice?
Fruits contain many important vitamins and other nutrients, but drinking too much fruit juice can add extra calories to your diet and can lead to weight gain.
A 12-ounce (360 ml) serving of orange juice has about 170 calories. If you are already getting enough calories from the other foods you eat, an extra 170 calories a day can add up to 12 to 15 pounds (5.4 to 6.75 kg) a year.
If you like to drink juice, consider diluting it with water. Try to limit juice to 8 ounces (240 ml) or less per day. Whole fruits are a better choice than fruit juices because they contain fiber.
Watch out for Those Coffee Drinks!
Coffee drinks you have on the way to work and during coffee breaks can add plenty of extra calories and saturated fat, more often if you buy ones that have flavored syrups, whipped cream, or half-and-half added.
All of these examples are for 16-ounce (480 ml) drinks. You can buy these drinks in smaller and larger sizes, too:
An unsweetened latte made with skim milk would be a healthier choice for your daily coffee.
Healthier Coffee Choices
Order regular coffee and add only nonfat or 1% milk or a fat-free or low-fat latte. Use a sugar substitute if you like your coffee sweet.
If you have a special coffee drink now and then, following these tips will cut down on the calories:
What You Could Drink Instead
It is important to consume enough water to stay hydrated. Skim or low-fat milk are also healthy choices.
Some beverage choices that have 0 calories are:
Academy of Nutrition and Dietetics website. Nutrition info about beverages. www.eatright.org/health/weight-loss/tips-for-weight-loss/nutrition-info-about-beverages. Updated January 2018. Accessed October 11, 2018.
US Department of Health and Human Services. US Department of Agriculture website. 2015 - 2020 Dietary Guidelines for Americans. 8th Edition.health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Updated December 2015. Accessed October 11, 2018.
Review Date: 7/14/2018
Reviewed By: Emily Wax, RD, CNSC, University of Virginia Health System, Charlottesville, VA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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