#2 Low-fat & Nonfat Milk
It may not be the first beverage you think to reach for, but a glass of ice cold milk is very refreshing, and it’s full of healthy nutrients too, such as vitamins A and D and calcium that help build strong bones and teeth. You can even find low-fat milk in an assortment of delicious flavors. But use caution! While low-fat chocolate or strawberry milk has nutrients and great taste, it also has added sugar, which can add up if you drink too much. The best choice is unflavored skim or 1% milk. Learn the difference between natural and added sugar here.
#3 100% Fruit Juice
It’s important to read labels and make sure the juice you’re drinking is really 100% juice. Many drinks at the grocery store use creative marketing to fool you into thinking that their choice is 100% but in reality they are just “fruit juices” or “fruit drinks” that have added sugar. Since fruit already has natural sugar, any additional sugar added to a juice only adds extra calories.
The bonus of 100% fruit juice is that it’s packed with vitamins and minerals. Be careful though! 100% fruit juice is free from added sugar, but it still has natural sugar, and that can also add up. Limit the amount of 100% juice consumed in your house.
Children should drink no more than 4 ounces per day, while adults should drink no more than 6 ounces. Try mixing 2 ounces of your favorite 100% fruit juice with 6 ounces of seltzer water to create a bubbly fruit drink with fewer calories.
#4 Other Options
Sometimes you may want to enjoy a beverage other than water, milk or 100% fruit juice. On occasion, one of the following beverage options are a better choice in lieu of drinking a drink loaded with sugar:
Diet iced tea
Low-calorie sports drink
These beverages have moderate amounts of sugar (6 – 12 g of sugar per 12 oz) and sodium, or artificial sweeteners. Drink these only occasionally.