Ideas to Replace Sugary Drinks in Your Diet

Experiment with natural juices

Concentrated “superjuices,” made from healthy fruits and berries like Acai and pomegranate, are super charged with antioxidants, vitamins, and other nutrients and their own natural sugar. When fruit juice is diluted with sparkling mineral water or seltzer, your body will be much happier that you passed on refined sugar or corn syrup.   Even fresh lemon and lime slices squeezed into a glass of water make a refreshing and satisfying drink.

Grab a glass of milk

Dr. Mark Hyman reports that recent research indicates that sugar can become an addictive substance to some people, including our keikis. Milk should be an important part of a kid’s diet because it contains nine essential nutrients and vitamins, protein, calcium, and other important minerals. A study released by Environ International Corp., the University of Vermont, and the National Diary Council showed that when children drink milk, they had a higher overall nutrient consumption when compared to children who didn’t drink any milk.

Teens, and even adults, shouldn’t rule out drinking milk, especially flavored milk like chocolate or strawberry. Even though this type has more sugar and calories than unflavored, the pros outweigh the cons.

The other milks

Not everyone can drink dairy products, such as vegans or those with lactose intolerance. If you fall into these groups, other ideas to replace sugary drinks in your diet include trying soy and almond milks. Soy milk contains only vegetable proteins and has the ability to lower cholesterol levels when combined with a diet low in saturated fat and is rich in isoflavones. Almond milk and our island's own coconut milk have a satisfying creamy flavor while delivering important vitamins, minerals, and other nutrients lacking in soda and juice. 

Switch to tea

Teas can be purchased in a treasure trove of delicious flavors, and steeped as tea bags or loose leaves and can be enjoyed hot or iced. While sugary drinks dehydrate your body, green tea and other varieties like rooibos that contain polyphenols act as antioxidants proven to help protect against certain diseases. Drinking tea is also associated with lower risk for high cholesterol, bone loss, and cataracts. 

Make your own juice drink

Why not experiment and concoct your own specialty drink? Living here in Hawai'i makes this fun with our variety of fresh fruits. Try mixing it up with passion fruit nectar, pineapple or guava fruit nectar.You can add a few drops of honey or a small amount of the other natural sweetener if your sugar tooth can’t go cold turkey.

• Fresh lemonade can be made in a pitcher or by the glass. Anyone can squeeze a lemon and mix the juice with water.
• Cucumbers, oranges, and limes can be cut into small pieces and allowed to sit in a pitcher of water for two hours. Simply strain the contents to enjoy this light and nutritious beverage.
• Place your favorite fruits (melons, peaches or berries) in a blender along with fat-free milk (soy or almond), a little crushed ice, and a touch of cinnamon or ginger and blend on high.

These ideas to replace sugary drinks in your diet might take more time than popping the tab on a can of soda, but if you make the effort, you’ll be pleasantly surprised how much better you’ll feel.