Did you know drinking 1 small bottle of pop is like eating 20 chocolate chip cookies?  Or drinking 1 large iced coffee drink can be like eating 5 ½ doughnuts?  In fact, based on the amount of added sugar they are exactly the same! 

The extra calories in sugary drinks, such as pop and iced tea, can add up quickly. This can lead to an unhealthy weight, putting you at higher risk for diabetes, heart disease, and high blood pressure. Other sugary drinks include sweetened iced tea, fruit punch, slushies, sports drinks, energy drinks, vitamin waters, and specialty coffees.

Choosing healthy drinks and food promotes healthy growth and development, improves concentration levels, academic performance, and energy levels.

 Tips for Healthy Sips

 Satisfy your thirst with water.

• Try adding fun straws, decorated cups, coloured ice cubes, or fruit slices (e.g,. orange, lemon, lime).

 Offer drinks without added sugars.

• Aim to drink 2 cups of skim, 1%, or 2% milk or fortified soy beverage each day.
• For those who don’t like white milk, try chocolate milk.
• Read the ingredient list to help you choose drinks without caloric sweeteners. Words ending in ose such as fructose, glucose or sucrose mean that sugar has been added. Other common sweeteners are corn syrup and cane juice.
• Choose 100% pure juice up to ½ cup per day. Choose vegetables and fruit more often than juice for added fibre and fewer calories.

 Limit drinks with added sugars.

• To cut your portion down, pour your drink into a smaller glass or order a smaller serving.
• Energy drinks are not recommended for children. They contain caffeine, herbs and sometimes supplements. Their long-term effect on children is not known.
• To prevent cavities, rinse your mouth with water or brush with toothpaste after drinking a sweet drink.

Questions about healthy eating? 
Call a Registered Dietitian for free at EatRight Ontario (1-877-510-5102).