Drop Liquid Calories

Dropping liquid calories is a fight specifically against the “empty calorie.” The empty calorie is one that contains no nutritional benefit when you consume it. It is an added calorie to your diet, yet you are not getting the nutrients you need from this calorie to fill you up and fuel you for your day. You then have to eat more calories to make up for the energy you are not getting from your sugar-sweetened beverage.

Drink Water

Our bodies need water. On a regular day, your child’s body will lose two-to-three liters of water. Add some physical activity and sweat, and he or she can lose even more. Your first step should be to ensure that your kids are getting their recommended amount of water every day.

Keep water handy. If a water bottle is near during playtime, study time, and family time, your kids may not wait until they are thirsty to hydrate. And remember that water is found in fruits and vegetables, so by increasing the produce your child consumes, you will be keeping them better hydrated, too.

Identify Your Unhealthy Drinks

Most people don’t realize that the drinks they are consuming contain “empty calories.” Soda we all know about but other sugar-sweetened beverages like flavored drinks and fruit juices can add unwanted sodium and sugar to your diet. Fruit juices are misleading because they add more sugar to the fruit juice but without the benefits of naturally occurring nutrients. Identify these unhealthy drinks in your house and replace them with 100-percent fruit juice, low-fat unflavored milk, and water.

Read the Label

The drinks you buy will tell you what ingredients they contain. However the ingredients your body doesn’t need are not always so easy to identify. Increase your healthy vocabulary and learn all the different ways that products label “sugar."

  • agave

  • cane sugar

  • corn-sweetener

  • corn syrup

  • evaporated can juice

  • fruit juice

  • concentrates

  • high-fructose corn syrup

  • fructose

  • honey

  • maple syrup

  • molasses

  • sucrose