We all want to be healthy and live a healthier life. There are many simple steps we can take to do this.

Beware of liquid calories. When you drink a sugary beverage, you don’t feel as full as if you had eaten the same calories from solid food. Studies show that people consuming sugary beverages don’t compensate for their high caloric content by eating less food, thus resulting in weight gain!soda

A simple rule to remember is one Lewis First, MD and Jerry Larrabee, MD suggest to parents. This advice would be good for us all to head. Their daily remedy calls for a “5-2-1-0” prescription. That is 5 servings of fruits and/or vegetables, two hours or less of screen time, one hour of exercise and no sugar-sweetened beverages.

Understand the natural sugars vs the added sugars. Soda is the number one primary sour e of added sugars in Americans diets. Added sugars are those that don’t occur naturally in food or beverages. The Dietary Guidelines for Americans advise that you limit intake of added sugars as they cause weight gain and can prevent you from eating more nutrient rich foods.

Avoid fruit juice, even though fruit juice has more nutrients, it still contains as much sugar and calories as soft drinks!

Here are several ways you can save calories by making healthier choices.

Instead of drinking a medium café latte made from whole milk (265 calories) try a small café latte made with fat free milk (125 calories).Cafe LatteInstead of drinking a 20oz bottle of non-diet cola with your lunch (227 calories) drink a bottle of water. (0 calories)

Instead of drinking a 16oz sweetened lemon iced tea from the vending machine (180 calories) enjoy a sparkling water with natural lemon flavor (0 calories) or brew your own glass of iced tea.

At dinnertime instead of drinking a 12oz glass of non-diet ginger ale with your meal try a plain glass of water or one with a slice of lemon or lime (0 calories).

With just these simples steps you will save yourself over 670 calories!








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