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Healthy Beverage Alternatives


Turn in the extra sugar and calories for beverages that give those same good feelings.

Quenching your thirst always feels refreshing but the beverage of choice that we choose to do this with can make a difference when it comes to our daily nutrients.

Downside of Drinking Sugary Beverages


We are what we eat, as the saying goes. And although I'm sure it is not a bad thing to consider oneself as sweet, we do not need to necessarily consume a lot of sweets to obtain this characteristic. With the deliciousness of sweet beverages comes some consequences, at times more prevalent in some than others.


  1. High blood glucose levels, resulting in health conditions

  2. Dehydration

  3. Cavities

  4. Lack of nutrients


Healthy and Alternative Beverages

This Instead of That:

1. Kombucha instead of Black Tea

2. Green Tea instead of Coffee

3. Freshly juiced fruits and vegetables instead of Store-bought juice

4. Raw Cacao Hot Chocolate instead of packaged coco mixes

5.Lemon Water instead of Lemonade



And lastly, Water OVER EVERYTHING!


And most importantly good 'ol fashion water in place of anything that is not water. Read here for a read on what is the recommend amount of daily water intake and ways to incorporate water into your routine.


Choosing healthy beverage alternatives can be a great way to reduce your intake of sugary and calorie-laden drinks. Here are some healthier beverage options to consider:

  1. Water: Staying well-hydrated is essential for overall health. Plain water is the best choice for hydration, and you can add a slice of lemon, lime, cucumber, or fresh herbs for added flavor.

  2. Herbal Tea: Herbal teas are caffeine-free and come in a variety of flavors. They can be enjoyed hot or cold and are often naturally sweet or mildly flavored. Popular choices include chamomile, peppermint, and hibiscus tea.

  3. Green Tea: Green tea is known for its antioxidant properties and potential health benefits. It contains less caffeine than black tea or coffee and can be enjoyed plain or with a touch of honey.

  4. Black Coffee: Black coffee is low in calories and can provide a caffeine boost. Avoid adding sugar and high-calorie creamers. If you prefer cream and sweetness, opt for healthier alternatives like almond milk or a sprinkle of cinnamon.

  5. Sparkling Water: If you enjoy the fizziness of soda, sparkling water or seltzer is a great alternative. Look for unsweetened varieties and add a splash of fruit juice or a twist of citrus for flavor.

  6. Homemade Fruit Infused Water: Create your own flavored water by infusing it with slices of fruits like strawberries, oranges, or cucumbers. This adds a subtle, natural flavor without added sugars.

  7. Coconut Water: Coconut water is a natural source of electrolytes and can be a refreshing option after physical activity. Be mindful of added sugars in some flavored versions.

  8. Kombucha: Kombucha is a fermented tea beverage that contains probiotics and may have digestive health benefits. Opt for low-sugar or homemade varieties.

  9. Milk Alternatives: If you prefer non-dairy milk, consider options like almond milk, soy milk, or oat milk. Look for unsweetened versions to minimize added sugars.

  10. Homemade Smoothies: Blend your own smoothies using fruits, vegetables, yogurt or non-dairy alternatives, and a source of protein like nut butter or protein powder. This allows you to control the ingredients and sugar content.

  11. 100% Fruit Juice (in moderation): While whole fruits are a better choice due to their fiber content, small amounts of 100% fruit juice can be consumed occasionally. Dilute with water to reduce sugar concentration.

  12. Infused Iced Tea: Brew your own iced tea and add natural sweeteners like honey or stevia. Experiment with flavorings like mint or ginger for variety.

Remember to check the nutrition labels when purchasing packaged beverages to identify added sugars and other unwanted additives. Reducing or eliminating sugary drinks from your diet can have a positive impact on your overall health and well-being.




What are some ways that you quench your thirst with healthy beverage choices?

Quench your thirst, the healthier way
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