Resources

These resources will help you better understand

Healthy Options compared to alternatives

What Do You Drink? It Makes More Difference Than You Think!

Calories in drinks are not hidden (they're listed right on the Nutrition Facts label), but many people don't realize just how many calories beverages can contribute to their daily intake. As you can see in the example below, calories from drinks can really add up. But there is good news: you have plenty of options for reducing the number of calories in what you drink.

Occasion

Instead of…

Calories

Try…

Calories

Morning coffee shop run

Medium café latte (16 ounces) made with whole milk

265

Small café latte (12 ounces) made with fat-free milk

125

Lunchtime combo meal

20-oz. bottle of nondiet cola with your  lunch

227

Bottle of water or diet soda

0

Afternoon break

Sweetened lemon iced tea from the vending machine (16 ounces)

180

Sparkling water with natural lemon flavor (not sweetened)

0

Dinnertime

A glass of nondiet ginger ale with your meal (12 ounces)

124

Water with a slice of lemon or lime, or seltzer water with a splash of 100% fruit juice

0 calories for the water with fruit slice, or about 30 calories for seltzer water with 2 ounces of 100% orange juice.

Total beverage calories:

 

796

 

125-155

(USDA National Nutrient Database for Standard Reference)

Substituting no- or low-calorie drinks for sugar-sweetened beverages cuts about 650 calories in the example above.

Of course, not everyone drinks the amount of sugar-sweetened beverages shown above. Check the list below to estimate how many calories you typically take in from beverages. 

Type of Beverage

Calories in 12 ounces

Calories in 20 ounces

Fruit punch

192

320

100% apple juice

192

300

100% orange juice

168

280

Lemonade

168

280

Regular lemon/lime soda

148

247

Regular cola

136

227

Sweetened lemon iced tea (bottled, not homemade)

135

225

Tonic water

124

207

Regular ginger ale

124

207

Sports drink

99

165

Fitness water

18

36

Unsweetened iced tea

2

3

Diet soda (with aspartame)

0*

0*

Carbonated water (unsweetened)

0

0

Water

0

0

*Some diet soft drinks can contain a small number of calories that are not listed on the nutrition facts label.
(USDA National Nutrient Database for Standard Reference)

Milk contains vitamins and other nutrients that contribute to good health, but it also contains calories. Choosing low-fat or fat-free milk is a good way to reduce your calorie intake and still get the nutrients that milk contains.

Type of Milk

Calories per cup (8 ounces)

Chocolate milk (whole)

208

Chocolate milk (2% reduced-fat)

190

Chocolate milk (1% low-fat)

158

Whole Milk  (unflavored)

150

2% reduced-fat milk (unflavored)

120

1% low-fat milk (unflavored)

105

Fat-free milk (unflavored)

90

*Some diet soft drinks can contain a small number of calories that are not listed on the nutrition facts label.
(USDA National Nutrient Database for Standard Reference)

Resources For Parents

Click on the links below to find more about how you can help your family Rethink Your Drink.