Simple Beverage Swap Ideas:

1. Choose water or lightly sweetened beverages over sugary ones.

2. Carry a water bottle with you and fill it throughout the day.

3. Don’t keep sugar-sweetened beverages in the house! Keep a jug of water in the fridge as an alternative.

4. For an added pop of flavor, add fresh fruit to your water.

5. Mix sparkling water and fruit juice for a healthier carbonated drink.

6. We’re all human. If you opt to have a sugar-sweetened beverage, smaller sized is the way to go.

What are sugar-sweetened beverages?

If your beverage includes any of these ingredients, you are drinking a sugar-sweetened beverage:

High-fructose corn syrup


Fruit Juice Concentrate


Corn Syrup





Why is too much sugar bad for you?

Liquid sugar, such as in sodas, energy drinks, and sports drinks, is the leading source of added sugar in the American diet, representing 36% of the added sugar we consume.

Health effects of added sugar

Consuming excess sugar can negatively affect your body in many ways.

How much sugar do you consume in a day?

Americans consume 3 – 6 times more added sugar than the maximum recommended amount by the American Heart Association and CDC. That’s 93 grams, or 22 teaspoons!

So how much added sugar should you be consuming?

Maximum consumption for women and children per day

25 Grams

6 teaspoons

Maximum consumption for Men per day

36 Grams

9 teaspoons

Parent Resources

How to Tame Your Kid’s Sweet Tooth in 30 Days

Sugar in Sports Drinks 

Curb the Colas CDC Podcast

Sugar Shock, Do you know how much sugar your kids eat?

While companies push sugary beverages, parents should promote water. Here’s how.