This document summarizes the nutritional information of various beverages. It finds that water is the best choice as it has no calories and fat. While fruit juices contain vitamins, they can also have added sugars. Milk provides essential nutrients but lower fat options are healthier. Coffee and tea are generally low calorie but some prepared drinks can be high in calories, fat and sugar. Sports drinks are unnecessary unless during intense exercise. Energy drinks provide carbohydrates but also caffeine. Alcoholic drinks contain calories but red wine in moderation can provide health benefits.

1. Smart Drinks for a Healthy Body
Victoria Parry
Graduate Assistant
Working Well Program
Nutrition Assessment Laboratory

3. Beverage Consumption
• Increased “liquid Calorie” consumption from sugar-
sweetened beverages such as soft drinks, coffees,
and energy drinks
• Average American drinks about 300 Calories daily
• Adds up to 5 pounds of weight a year
• Eliminating those 300 empty Calories can lead to a
2.5 lb. weight reduction every month

4. Commonly Consumed Beverages
• Water
• Soft Drinks
• Juice
• Coffee
• Tea
• Sports Drinks
• Energy Drinks
• Alcohol

5. Water Your Body...
• Often the best choice
• Rehydrates the body
• Calories 0
• Total Fat 0 g
• Total Carbohydrates 0 g

6. Flavored Water
• Can be a good alternative to
plain water
• Use sugar free products, such
as Crystal Light®, to flavor
water
• Avoid sugary, flavored water
which can contain empty
Calories

7. Flavored Water Comparison

8. Soft Drinks
• No Nutritional Benefits
• High in Calories
• May not satisfy thirst
▫ High Caffeine
▫ High Sugar
• Larger portion sizes often
equal more unwanted Calories
consumed

9. Soft Drink Comparison
Mountain Dew® (8 oz) Diet Mountain Dew® (8 oz)
• Calories 110 • Calories 0
• Total Carbohydrate 31 g • Total Carbohydrate 0 g
• Caffeine 36 mg • Caffeine 36 mg
Coca-Cola® (12 oz) Diet Coke® (12 oz)
• Calories 140 • Calories 0
• Total Carbohydrate 39 g • Total Carbohydrate 0 g
• Caffeine 34 mg • Caffeine 46 mg

10. The Skinny on Milk…
Fat Free Skim Milk
• Calories 90 • Calories 120 • Calories 150
• Total Fat 0 g • Total Fat 5 g • Total Fat 8 g
2% Reduced Fat
• Carb. 13 g • Carb. 12 g • Carb. 12 g
• Sodium 125 mg • Sodium 125 mg • Sodium 125 mg
• Potassium 410 mg • Potassium 400 mg • Potassium 400 mg
Whole Milk
• Protein 8 g • Protein 8 g • Protein 8 g
• Vitamin A 10% • Vitamin A 10% • Vitamin A 10%
• Calcium 30% • Calcium 30% • Calcium 30%
• Vitamin D 25% • Vitamin D 25% • Vitamin D 25%

11. • Contains essential nutrients
• Recent studies have shown…
those who drink low fat
chocolate milk after working
out can work out longer the
second time with more power
• Helps to build lean muscle
• Can help decrease exercise
induced-muscle damage

12. Silk Beverages
®
• Silk® Light Vanilla Soymilk (8 oz.)
▫ Calories 80
▫ Total Fat 2 g
• Silk® Very Vanilla Soymilk (8 oz.)
▫ Calories 150
▫ Total Fat 4 g
• Vitamin A, C, D, E, K, B6, B12
• Calcium
• Iron
• Riboflavin
• Folate
• Phosphorus
• Magnesium
• Zinc
• Selenium

13. Fruit Juices
• Aim for 100% Juice
▫ Vitamin C, A
▫ Calcium
▫ Potassium
▫ Iron
▫ Folic Acid
• Look for “No Added Sugars”
• Avoid Added Flavors/Coloring
• Can add unwanted Calories
• High in carbohydrates

14. Juicy Juice Apple Juice: 100% Juice
®

15. Simply Orange Juice: 100% Juice
®
• Serving Size: 8 oz
• Calories 110
• Total Fat 0 g
• Total Carbohydrate 26 g
▫ Vitamin C 100%
▫ Thiamin 10%
▫ Vitamin B6 4%
▫ Magnesium 6%
▫ Calcium 2%
▫ Niacin 2%
▫ Folate 15%

16. Pomegranate Juice: 100% Juice
• Rich in antioxidants
▫ Helps lower blood pressure
▫ Anti-aging capabilities
▫ Aid with cardiovascular health
▫ Fights inflammation
▫ Reduces cell damage
• Serving Size: 8 oz
• Calories 160
• Total Fat 0 g
• Total Carbohydrate 40 g

17. SunnyD Tangy Original: Fruit Drink
• Serving Size: 8oz
• Calories 90
• Total Carbohydrate 22g
• Vitamin C 100%
• Thiamin 15%
• Contains 5% Juice

18. V8 Quick Comparisons
V8 V-Fusion® + Tea Low Sodium V8®
• Serving Size: 8 fl. oz. • Serving Size: 8 fl. oz.
• Calories 50 • Calories 50
Total Fat 0g Total Fat 0g
Sodium 60mg Sodium 140mg
Total Carb. 13g Total Carb. 10g
Dietary Fiber 0g Dietary Fiber 2g
• Sugars 10g • Sugars 8g
Protein 0g Protein 2g
• % Daily Values • % Daily Values
• Vitamin A 10% • Vitamin A 40%
Vitamin C 100% Vitamin C 120%
Calcium 2% Calcium 2%
Iron 2% Iron 2%

19. Jamba Juice Orange Dream Machine
® ®
• Size: Original (24 oz)
• Calories 470
• Total Fat 2 g
• Total Carbohydrates 102

20. McDonald’s McCafé Smoothies
® ®
• Serving Size: 16 oz
• Calories 260
• Total Fat 1 g
• Total Carbohydrates 60g
• Vitamin C 90%
• Calcium 8%
• Iron 8%

21. Coffee
• Black Coffee (8 oz)
▫ Calories 5
▫ Total Fat 0 g
• Brewed Espresso (2 oz)
▫ Calories 10
▫ Total Fat 0 g
• Tall Latte with Nonfat Milk
▫ Calories 100
▫ Total Fat 0 g
• Tall Latte with Whole Milk
▫ Calories 180
▫ Total Fat 0 g
• Tall 2% Pumpkin Spice Latte
▫ Calories 300
▫ Total Fat 11 g

22. • Small Cappuccino (12 0z)
▫ Calories 120
▫ Total Fat 7 g
• Small Iced Vanilla Latte (12 0z)
▫ Calories 160
▫ Total Fat 3 g
• Small Caramel Frappe (12 oz)
▫ Calories 450
▫ Total Fat 20
▫ Total Carbohydrates 61

23. Teas
• Brewed Tea
▫ Calories 0
• Tall Sweetened Iced Tea
▫ Calories 60
• Bottled Lipton® Iced Tea with Lemon (20 oz)
▫ Calories 200
▫ Total Fat 0 g
• Tall 2% Tazo® Chai Latte
▫ Calories 180
▫ Total Fat 3 g
• Tall 2% Tazo® Green Tea Latte
▫ Calories 260
▫ Total Fat 6 g

24. Sports Drinks
• Contain excellent source of
electrolytes and carbohydrates
for athletes
• Not necessary for
consumption unless you are an
athlete!
• Gatorade® G-Original (32 oz)
▫ Calories 200
▫ Total Fat 0 g
▫ Total Carbohydrates 56 g

25. Energy Drinks
• Monster Energy® (8 oz)
▫ Calories 100
▫ Total Carbohydrates 27 g
• Rockstar® Energy Drink (8 oz)
▫ Calories 140
▫ Total Carbohydrate 31 g
• Red Bull® (8.3 oz)
▫ Calories 110
▫ Total Carbohydrate 28 g
• Red Bull® Sugar Free (8.3 oz)
▫ Calories 10
▫ Total Carbohydrate 3 g
• 5-Hour Energy® (2 oz)
▫ Calories 4

26. Alcoholic Beverages
• Red Wine (5 oz)
▫ Calories 127
• White Wine (5 oz)
▫ Calories 113
• Beer (12 oz)
▫ Calories 153
• Light Beer (12 oz)
▫ Calories 103
• Cranberry Vodka Cocktail (5 oz)
▫ Calories 312

28. References
• http://www.beverageinstitute.com
• http://www.calorieking.com
• http://www.campbellwellness.com/product-list.asp?brandCatID=765&brandID=8&productID=2463&catID=312
• http://www.enjoydeans.com/deans/products/index.php
• http://www.indianadairycouncil.org
• http://www.juicyjuice.com/Products/Nutrition-Info.aspx
• http://www.kraftrecipes.com/products/productinfodisplay.aspx?siteid=1&product=4300002888
• http://www.lipton.com/en_en/Lipton_products-2,20.aspx#IceTea-2,173
• http://www.livestrong.com/thedailyplate/nutrition-calories/food/red-bull/energy-drink/
• http://www.monsterenergy.com/web/products
• http://www.mypyramid.gov
• http://pepsiproductfacts.com/infobyproduct.php
• http://www.rockstar69.com/products.php
• http://www.silkpurealmond.com/?gclid=CK_bqaqO-KMCFV195QodlxaWLA#a=3;r=1
• http://www.silksoymilk.com/nutriInfo/LightVanilla.htm
• http://www.simplyorangejuice.com/
• http://www.starbuckshawaii.com/menu/catalog/product?drink=tazo-tea#view_control=product
• http://www.sunnyd.com/#/products-originald
• https://teach.lanecc.edu/naylore/225Lectures/08B/L8B.html