Liquid calories pad your daily calorie intake and can lead to weight gain. In just one 12-oz. can of soda, you consume about 150 calories and almost 40 g of sugar -- or 10 tsp. worth. Diet sodas are an option, but many contain artificial sweeteners that can cause reactions in sensitive people and have questionable long-term health effects. Alternative low-calorie drink options offer flavor without potential weight gain.
Unsweetened Tea
Iced or hot tea quenches your thirst and contains only a few calories. Tea contains flavonoids, which act as antioxidants -- clearing disease-causing free radicals from the body. According to J. M. Hodgson and K.D. Croft in a September 15, 2010 issue of "Molecular Aspects of Medicine," tea intake correlates with reduced risk of cardiovascular disease. Drinking green tea may also benefit body weight and body fat levels. Brew your own or purchase bottles of unsweetened varieties.
Sparkling Water
If you crave the carbonation of soda, try sparkling water, club soda or seltzer water. Add a splash of fruit juice, like cranberry or pomegranate, or a slice of lemon or lime to jazz up the flavor. Some club sodas come with flavor essences, which do not add sweetness or calories but offer a hint of taste that can cut the blandness of plain versions.
Water
It may seem obvious, but water is the best calorie-free drink. Your body is about 60 percent water notes MayoClinic.com, and drinking adequate amounts helps flush out toxins and optimizes health. The Institute of Medicine recommends adult men drink about 13 cups of water daily and women about 9 cups. Try adding mint leaves and cucumbers to a pitcher of water to make it more flavorful. Other flavor additions that add little in the way of calories are orange slices, apple wedges or lemon juice.
Skim Milk
Skim milk contains just 80 calories in an 8-oz. serving and provides calcium, vitamin D and protein. Compared to higher calorie, more sugary fruit drinks, milk may also increase your sense of satiation. A study in the "American Journal of Clinical Nutrition" from 2009 found that when women consumed 20 oz. of skim milk with breakfast, they reported fewer feelings of hunger and ate fewer calories at lunch than women who drank 20 oz. of a fruit drink.
References
- Calorie King: Coca-Cola Nutrition
- MayoClinic.com: Water: How Much Should You Drink Every Day?
- PubMed.gov: Tea Flavonoids and Cardiovascular Health
- "American Journal of Clinical Nutrition"; Skim Milk Compared With a Fruit Drink Acutely Reduces Appetite and Energy Intake in Overweight Men and Women; Emma R. Dove et al.; Jul. 2009
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