Resources

What you drink makes more of a difference than you think. The information and resources below will help you Rethink Your Drink

Many people don't realize just how many calories beverages can contribute to their daily intake, even though calories in beverages are not hidden. As you can see in the example below, calories from drinks can really add up. But there is good news: you and your family 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)

In the example above, by drinking no- or low-calorie drinks instead of sugar-loaded beverages throughout the day cuts about 650 calories.

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. Choosing low-fat or fat-free milk is a good way to reduce 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)

This content was sourced from the CDC.

Resources For Organizations

Healthy HotSpot. Eating healthy can be hard with so many unhealthy options available to us, but the places we live, learn worship, play and receive health care can take action to make healthy living easier. Click here to learn more.

Illinois Alliance to Prevent Obesity – Illinois Rethink Your Drink. Help spread the truth about sugar-loaded drinks. Click here for fact sheets and resources.