Simple Healthier Drink Swaps

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We’re heading into one of the biggest times of the year for overdoing it with sugar…

The holidays!

And one of the biggest sources of added sugars is what we DRINK.

Current guidelines call for getting less than 10% of your daily calories from added sugars — if you eat 2,000 calories a day, that’s 200 calories (or about 12 teaspoons, or 42 grams).

To give you an idea: 10 oz. soda has 10 teaspoons of sugar! 🤯

Did you know that drinking sugar-sweetened beverages is associated with:

INSULIN RESISTANCE
Weight gain
Obesity
Type 2 diabetes
Heart disease
Kidney disease
Non-alcoholic liver disease
Tooth decay and cavities
Gout
And more

OUCH.

On the flip side, if you limit (or better yet, stay away from!) sugary drinks, it can help you maintain a more even mood, healthy weight, AND eat a healthier diet in general.

With all that in mind, I have 3 beverage swaps for you today that are perfect for the coming holiday season.

Festive infused water:

Substitute sugary drinks or alcoholic beverages with water that’s been infused with cinnamon and apple, pomegranate and mint, or cranberry and orange.

To make: Wash the fruit, slice it, and add it and any other flavorings to your water. Let it sit in the fridge for at least an hour before drinking.

Ginger, cinnamon, or mint herbal teas:

Not only are these teas comforting and tasty, but they can also help soothe your stomach.

Cocoa:

DIY your hot chocolate with antioxidant-rich dark chocolate cocoa powder. Dissolve in hot water, unsweetened coconut milk or full-fat dairy milk, and sweeten it with a touch Swerve, Stevia, or Allulose (your choice). You could even add a dash of peppermint extract. Yum!

Over time, simple acts like swapping out some of your old go-to’s with healthier options can add up to big results!

Committed to your success,

REFERENCE:

www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html