A glass of icy cold soda is a refreshing treat that many people enjoy on a daily basis. Although an occasional soda probably will not damage your overall health, regular consumption of soda can have negative consequences. MayoClinic.com reports that drinking a lot of soda can contribute to obesity, type 2 diabetes and osteoporosis. Soda companies produce enough soda for each individual to drink 52 gallons per year, but this can be quite damaging. Look for healthier alternatives that are lower in sugar and calories, and that also supply you with some important nutrients while you quit drinking soda.
Water
It seems obvious, but water is one of the healthiest beverages you can drink everyday. Water is naturally calorie and fat free, and provides you with plenty of hydration. The Harvard School of Public Health notes that water supplies your body with exactly what it needs to replace fluids that you lose from exercise and other activities. If you find plain water boring, try flavoring it with a dash of lemon or lime juice. Sliced cucumbers or fresh mint can also make a plain glass of water more tasty.
Tea Or Coffee
Without the addition of cream, milk or sugar, coffee and tea contain no calories and have zero grams of fat. The Harvard School of Public Health notes that coffee and tea are filled with beneficial nutrients. Green tea, in particular, may have benefits that protect you from heart disease and type 2 diabetes. You can replace your regular soda with three or four cups of coffee or tea per day, which will reduce your intake of sugar and calories.
Milk
While milk can have a high amount of fat and calories, skim milk is actually a nutritious beverage that should be included in your daily diet. A glass of milk supplies you with calcium, vitamin D and protein. The Harvard School of Public Health suggests skim milk because it is just as nutritious as other varieties of milk, but contains no saturated fat. Limit your intake of milk to one or two glasses per day because even skim milk has calories.
100 Percent Fruit And Vegetable Juice
Your daily diet should include brightly colored fruits and vegetables such as berries, sweet potatoes, bananas, bell peppers, melon and eggplant. If you enjoy the taste of juice, 100 percent fruit and vegetable varieties will supply with some of the same nutrients you get from fresh fruit, including vitamin C and potassium. Since you lose other nutrients, such as fiber, as well as consume a large number of calories, stick to just 4 oz. per day, recommends the Harvard School of Public Health.
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