Watch what you drink

What you drink can have a huge impact on your weight and overall health. The calorie and sugar content in beverages per serving is listed on the Nutrition Facts label, but many people don’t realize how much their beverages are contributing to their daily calorie intake. Calories consumed from beverages can add up quickly if you are not careful. Substituting no—or low—calorie drinks for sugar-sweetened beverages can cut undesired calories easily.

In 2006 the American Journal of Clinical Nutrition (2006; 83:529-542.) published beverage consumption guidelines for adults. Below you will find a table with recommended intake ranges.

Suggested Beverage Consumption Patterns
(10% energy from beverages) for 2,200 calorie daily energy requirement. Total: 98 fl oz.
Level 1	Level 2	Level 3
Water	Unsweetened coffee & tea	Nonfat or low-fat milk and fortified soy beverages
At least four 8-oz servings for women At least six 8-oz servings for men	Up to eight 8-oz servings of tea Up to four 8-oz servings of coffee	Up to two 8-oz servings
Level 4	Level 5	Level 6
Diet beverages with sugar substitutes	100% fruit & vegetable juices, whole milk, sports drinks	Calorie-rich beverages without nutrients
Up to four 8-oz servings	Up to one 8-oz serving	Up to one 8-oz servings, less if trying to lose weight