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​​milk pouring2. 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 and vitamins.

Milk is also a great source of calcium, which can help build strong bones and teeth. You can even find low-fat milk in many delicious flavors.

But be careful! While low-fat chocolate or strawberry milk has nutrients and tastes great, it also has added sugar, which can add up if you drink too much.

3. 100% Fruit Juice


It's important to read labels and make sure the juice you're drinking is 100% juice.

Other "fruit juices" or "fruit drinks" may have added sugar in them, and since fruit already has natural sugar, any additional sugar is 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 add up quick.

Teens and adults should limit the amount of 100% fruit juice they drink to 6 ounces per day.

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 is a better choice in lieu of drinking a sugar-sweetened beverage:

  • Diet soda
  • Diet iced tea
  • Low-calorie sport drink

These beverages have moderate amounts of sugar and sodium, or artificial sweeteners. Try to limit your amount of these beverages to  once a day.

For supporting documents of works cited, please visit the Works Cited section of our Media page.

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Boston Public Health Commission
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