Nutrition Articles

Healthy Beverage Guidelines

Drink Up, But Drink the Right Stuff

Level 3: Low-Fat (1%) or Skim (fat-free) Milk and Unsweetened/Fortified Soymilk
Milk is an important source of calcium, magnesium and potassium. Through fortification, it is also a good source of Vitamin D. Fortified soymilk is a good alternative with many of the same benefits.
  • Recommended Daily Consumption: 0-2 servings (0-16 ounces)
  • Calories Provided per Serving: 85-100
Level 4: Non-Caloric, Artificially-Sweetened Beverages
This category includes diet soda, diet drinks, and artificially-sweetened drinks, teas and coffees. Although the Food & Drug Administration (FDA) has approved non-caloric sweeteners as safe, some studies suggest that diet drinks condition adults to have a higher preference for sweets. These teas and coffees also contain caffeine. (See level 2 above for guidelines.)
  • Recommended Daily Consumption: 0-4 servings (0-32 ounces)
  • Calories Provided per Serving: 0 
Level 5: Caloric Beverages with Some Nutritional Benefits
This category includes fruit and vegetable juices, sports drinks, whole and reduced-fat (2%) milk, sweetened or flavored milk, and alcohol. Many vegetable juices are high in sodium, so select low-sodium varieties. Fruit smoothies are considered high-calorie versions of fruit drinks and should be enjoyed sparingly.
  • 100% Fruit & Vegetable Juices and Smoothies provide nutrients in their natural state, but lack fiber and some of the nutrients that are found in whole fruits and vegetables, which should be eaten for satiety and caloric balance.
    • Recommended Daily Fruit Juice Consumption: 0-1 serving (0-8 ounces)
    • Calories Provided per Serving: 100-150
    • Recommended Daily Vegetable Juice Consumption: 0-1 serving daily (0-8 ounces)
    • Calories Provided per Serving: 50-100
  • Sports Drinks were designed for endurance athletes who need to replace electrolytes, sodium, chloride, and potassium levels that are diminished during endurance events.
    • Recommended General Consumption: Drink very sparingly.
    • Recommended Consumption for Endurance Athletic Events (strenuous activity that lasts over 90 minutes): 0-2 servings (0-16 ounces)
    • Calories Provided per Serving: 0-40
  • Whole Milk and 2% Milk contain a significant amount of calories, fat, and saturated fat, so they are not recommended.
    • Recommended Daily Consumption: 0 servings
    • Calories Provided per Serving: 120-160
  • Sweetened or Flavored Low-Fat Milk products contain the same nutrients as low-fat dairy products (Level 3), but more calories due to the added sweeteners.
    • Recommended Consumption: Drink very sparingly.
    • Calories Provided per Serving: 150-160
  • Alcoholic Beverages, when consumed in moderation, have some health benefits for adults, including reduced risk of cardiovascular disease, Type 2 diabetes, and gallstones. Moderate intake of alcoholic beverages has been linked to an increased risk of breast cancer, while excessive alcohol consumption causes serious health and social problems. Pregnant women should NOT drink alcoholic beverages due to the increased risk of birth defects.
    • Recommended Daily Consumption for Adult Women who Choose to Drink Alcohol: 0-1 serving
    • Recommended Daily Consumption for Adult Men who Choose to Drink Alcohol: 0-2 servings
    • One serving of alcohol is: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits
    • Calories Provided per Serving: 100-200
Level 6: Caloric, Sweetened Beverages without Nutritional Benefits
This category includes soft drinks, fruit drinks, fruit punch, fruit cocktail, fruit aid, and caloric/sweetened teas and coffees. These foods are higher in calories and have little (if any) nutritional benefit. Caloric sweeteners have been linked to poor dental health, excess caloric intake, weight gain, and Type 2 diabetes. Some studies suggest that sweet, flavored drinks can condition adults to have a higher preference for the taste of sweetness. These drinks should be limited as much as possible.
  • Recommended Daily Consumption: 0-1 serving (8 ounces)
  • Calories Provided per Serving: 75-130
    *NOTE: The caloric contents of tea and coffee vary greatly according to the ingredients added.
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
‹ Previous Page   Page 2 of 2  

Advertisement -- Learn more about ads on this site.

About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • Most of my daily water consumption happens while I am at the gym. As a general rule , I usually drink 2 and 1/2 liters of water when I exercise . I try to stay away from most sweet drinks , and having problems digesting some dairy means I do not drink milk. I occasionally have tea as well . As far as artificial sweeteners go, I try to only use sucralose. I have tried stevia, but every time I use it , it throws my blood sugar out of whack , which is weird since I am not diabetic - 9/14/2015 10:45:05 PM
  • Milk is NOT meant for the human body, so I'm glad this article suggests non dairy alternatives. There's a purpose for milk, and that is to nourish baby cows! - 7/1/2015 1:17:48 PM
  • Considering whole milk has been shown to actually help prevent weight gain or obesity - http://www.npr.or
    ilk-may-keep-us-lean - I don't know why Spark continues to push low fat or no fat milk. Just because it has less calories per serving doesn't make it better for weight, especially if the added satiation factor helps reduce overall calories consumed with it. - 1/20/2015 3:41:08 PM
    Interesting article - but it puts calories and fat as the paramount factor. I agree with earlier statements about artificially sweetened drinks and milk. Just because skim milk has fewer calories than whole milk does NOT make it a healthier choice for the body. The fat found in milk is required to help the body actually aborb the nutrients found in the beverage. And it has also found to be anti-inflammatory and anti-carcinogenic

    And just because a diet coke has no calories should not make it approved. ever.

    Food for thought. - 11/25/2014 11:44:09 AM

    100% Healthy Drinks!!!
    Drink Only Healthy - 10/20/2014 7:51:37 PM
    The problem I have with some of these articles is that they assume the same principles work for everyone. I drink very little......two or three cups of coffee and one or two glasses of wine each day. If I have 40 ounces of fluid a day, that would be a lot for me. I actually feel better when I don't have much liquid of any kind. I'm losing weight like I want to, am healthy and feel good, and see no sense forcing water or other beverages down when I truly don't want them. - 5/3/2014 6:06:04 PM
  • For those who enjoy milk, I've found that once you become accustomed to the taste, So Delicious (other brands available ) Coconut Milk is a tasty, low calorie (around 50 per cup, (depending on the specific one you choose) low fat, low sugar dairy free alternative. It comes in several flavors too. Sugar free vanilla is my favorite. Another great alternative to regular milk is Almond Milk which also comes in various flavors and sugar free options. I find these in the non refrigerated "healthy" section of the grocery store. I've also seen Almond Milk in the dairy case with other milks. - 8/15/2013 6:15:18 AM
  • KAZADOR244
    I actually don't like how most articles talk so poorly about whole milk. It has lots of vitamins and nutrients and the fat needed to absorb the vitamin D. I don't drink milk per se (consumed with my cereals or in shakes and the like), but when it comes to those things that I put my milk into I prefer the quality that whole milk brings to these over watery 2 or 1% milks. - 6/20/2013 4:50:57 PM
  • Here is my problem. Water makes me nauseous. I try and try to drink it and I found I can only tolerate it after or during workouts and if I am really hot, like walking around a theme park all day and its 98 degrees outside. Any other time, it makes me sick.
    AM I THE ONLY ONE THAT THIS HAPPENS TO? LOL! - 6/4/2013 10:29:28 AM
  • Artificially sweetened beverages often use aspartame (though it may be under a different name), which can actually be dangerous. In addition, it can cause severe reactions that can be confused with diseases such as muscular dystrophy. It can make other conditions, such as Parkinson's, worse. You should drink naturally sweetened sodas before putting anything artificial in your mouth, even if it has more calories (though it's better to just drink water). It' always better to eat natural, so why does it change when it's about a drink? The FDA has approved this product time and time again, but as a person that is prone to headaches and migraines, I have experienced some of the adverse side effects (headaches/migrai
    nes, dizziness, nausea) first-hand after consuming products that contain artificial sweeteners that include aspartame. Then again, my body seems to be more sensitive than others' when it comes to adverse side effects of medications, as well (though I have no allergies, even seasonal allergies). The debate over this product is controversial, but do some research and don't trust every single thing the FDA approves (seeing as the people involved are most likely getting paid to positively review the products).

    Sites: http://aspartame. ; http://www.sweetp
    ffects.html ;
    _headaches.html - 5/16/2013 12:40:18 PM
  • DAWN784
    I am wondering why no one ever mentions Crystal Light as a go-to drink. I drink it often because the calories are 0 and sometimes only 5 for a glass. There are many flavors. My favorite is Tea with Lemon. I drink water all during the night as I have it on my night stand and my mouth gets try, so I sip. I am an oxygen patient and have CHF so I need lots of fluids and CL and water fills the bill. - 2/21/2013 10:20:14 AM
  • I also love the MIO like additions (Sweet Tea is the bomb) it is the only way I can drink water and the added benefit is if you eat something sweet (candy, donut, etc.) the water tastes nasty (kinda like drinking OJ then eating something sweet and drinking the OJ again) - 1/21/2013 1:52:02 PM
    Does anyone drink their water with Mio in it?

    I weened myself off soda with this liquid enhancer. I think Peach Tea is the best flavor. The article didn't include these water enhancers in the article. I think Crystal Light also makes a powder flavor for water but Mio is less messy to carry with you.

    - 9/17/2012 1:33:22 AM
    I had heard that 1% milk is the worse... It's sugar water. Dr's suggest 2% is better - 5/15/2012 1:57:13 PM
  • For those of you who don't "like" the taste of water, and relying on artificial mix-in sachets to help you get your fluid intake, can I suggest that there is a much cheaper and easier way to flavour your water?

    Get a jug. Add a few slices of lemon or cucumber or a few mint leaves. Fill with water. Let it sit for a few, and then fill your glass from the jug. You can reuse the slices/leaves for a few fills as well, (for that day, anyway).

    Hope this helps. I've always stuck well away from artificial sweeteners, and generally don't drink soft drinks (soda) either. My downfall is energy drinks when I'm stressed out, but they always just make the situation worse. - 1/22/2012 8:33:43 PM

x Lose 10 Pounds by January 8! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.