What not to drink
Soda: A can of soda typically contains the equivalent of 9 to 11 teaspoons of sugar and 140 to 165 calories. Even diet sodas have been found to increase your risk of metabolic syndrome.
Sparkling water: Enjoy thirst-quenching fizz without the sugar. If you crave a little more flavor, add a splash of juice or a few slices of fruit.
Specialty coffee drinks: Lattes, mochas, and even smoothies are loaded with calories — some have up to 400 calories.
Black coffee or tea: Keep it simple and low cal with a cup of joe (only 5 calories) or green tea (loaded with good-for-you antioxidants).
Juice: Don’t be fooled into thinking that fruit juices are better for you than soda. Orange juice actually has more calories and sugar, ounce for ounce, than some sodas.
Fruit-infused water: These products offer tasty flavor without unwanted calories or sugar.