Thirsty? Do you reach for a soft drink? If so, how big are your gulps? Fifty years ago, a 6-ounce bottle (75 calories) was the norm. Today 20-ounce (250 calories) plastic bottles often tumble from vending machines. And convenience stores pour up to 64 ounces (800 calories) per big cup! Now add ’em up: how many soda calories do you drink in a day? Most adults need just 1,600 to 2,400 calories a day from all their food and drinks.
Regular or diet, sodas are okay now and then. But as an everyday drink choice, do they crowd out nutrient-rich drinks like milk? Regular sodas deliver sugars (carbs), but essentially no other nutrients. Consumed in place of a calcium-rich option, they may contribute to bone loss. Sugary sodas contribute to tooth decay, but no more than juice or other carbohydrate-rich foods.
To take the now-and-then soft drink approach:
- Order the small size, even if “bigger” seems like a better value.
- Pour less. If a 20-ounce or bigger bottle is your only choice, pour a smaller amount in a cup and save the rest.
- Decide when—but not all the time for sodas.
- Switch to flavored milk for a more healthful option.
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