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Publication #FCS80011

Healthy Eating: Healthier Beverage Options1

Linda Bobroff and Emily Minton2

Use this chart to help replace beverages high in sugar, fat, or sodium with healthier alternatives.

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Figure 2. 
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Table 1. 

Instead of…


Regular coffee with cream, whole or 2% milk, and sugar

Regular coffee with low-fat or fat-free milk and (one) artificial sweetener

Sweet tea

Unsweet tea. Add one artificial sweetener for a sweeter taste.

Regular soda

Diet soda or a glass of seltzer water with a splash of 100% fruit juice

Whole or 2% milk

1% low-fat or fat-free milk


Club soda with lemon or lime juice

Fruit punch or fruit-ade

100% fruit juice (small glass)

Vegetable juice

Low-sodium vegetable juice

Shake made with ice cream, fruit, and added sugar

Smoothie made with low-fat frozen yogurt and fruit



La versión en español de este documento es Alimentación saludable: Opciones de bebidas más saludales (FCS80011-Span). This document is FCS80011, one of a series of the Department of Family, Youth, and Community Sciences, UF/IFAS Extension. Original publication date March 2012. Revised June 2015. Visit the EDIS website at


Linda Bobroff, professor, Department of Family, Youth, and Community Sciences; and Emily Minton, former ENAFS program coordinator, Department of Family, Youth, and Community Sciences; UF/IFAS Extension, Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county's UF/IFAS Extension office.

U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.