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Think about what you drink in a typical day. Are you taking in some extra calories through sweetened sodas, iced teas, coffees, juices, and energy and/or sports drinks? If so, you’re among the company of many others. Sugary drinks are the number one source of added sugars in our diet.

4 tips to sip sugar free

• Read nutrition labels and ingredients. Drinks that may seem good for you, like energy drinks and bottled smoothies, could be loaded with added sugars. Look for these terms in the ingredients list: sucrose, glucose, maltose, dextrose, syrups, concentrated fruit juice, agave and honey. Read the Nutrition Facts  label carefully. One container may be more than one serving, which can double or triple the added sugars you’re getting.
  
  
• Cut back slowly. If you regularly drink sugary beverages, slowly incorporate less sweeter versions into your day. For example, stir together half sweetened iced tea with half unsweetened iced tea. Gradually reduce the amount of the sweetened beverage. 
  
  
• Choose water. Plain water is your body’s preferred way to hydrate, and it’s naturally sugar free. Here are some ways to make drinking water easy and more enjoyable: 
  • Carry a refillable water bottle or keep a cup at your desk to make water the go-to choice.
  • Add slices of your favorite fruits for a boost of flavor.
  • Try seltzer or sparking water if you prefer fizzy carbonated drinks.
• Sip a smoothie. When you’re in the mood for something sweet or need an afternoon energy boost, skip the sweetened coffee and soda. Instead whip up a homemade smoothie. Toss any fruits and/or vegetables you have on hand into a blender with ice, fat-free or low-fat milk or yogurt.

Some research suggests that when you drink calories, you aren’t as satisfied as when you eat the same amount of calories in solid food.  This could lead to eating more calories than you need. So, isn’t it time to rethink your drink?