United States

Department of Agriculture

Center for Nutrition

Policy and Promotion

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make better 

beverage choices

10 tips to get started 

What you drink is as important as what you eat. Many beverages contain added sugars and offer little or no 

nutrients, while others may provide nutrients but too much fat and too many calories. Here are some tips to help 

you make better beverage choices.

Go to www.ChooseMyPlate.gov for more information.

10

tips

Nutrition 

Education Series

 

DG TipSheet No. 19

May 2012

USDA is an equal opportunity 

provider and employer.

Fat-Free

100%

Fruits Grains

Vegetables Protein

Dairy

drink water

Drink water instead of sugary drinks when 

you’re thirsty. Regular soda, energy or sports 

drinks, and other sweet drinks usually contain a 

lot of added sugar, which provides more calories 

than needed.To maintain a healthy weight, sip water 

or other drinks with few or no calories.

 

 how much water is enough?

Let your thirst be your guide. Water is an important 

nutrient for the body, but everyone’s needs are 

different. Most of us get enough water from the foods we eat 

and the beverages we drink. A healthy body can balance water 

needs throughout the day. Drink plenty of water if you are very 

active, live or work in hot conditions, or are an older adult.

a thrifty option

 Water is usually easy on the wallet. You can save money 

by drinking water from the tap at home or when eating out.

 manage your calories Drink water with and between your meals. Adults 

and children take in about 400 calories per day as 

beverages—drinking water can help you manage your calories.

kid-friendly drink zone

 Make water, low-fat or fat-free milk, or 

 100% juice an easy option in your home. 

Have ready-to-go containers filled with water or 

healthy drinks available in the refrigerator. Place 

them in lunch boxes or backpacks for easy access when 

kids are away from home. Depending on age, children can 

drink 1⁄2 to 1 cup, and adults can drink up to 1 cup of 100% 

fruit or vegetable juice* each day.

*100% juice is part of the Fruit or Vegetable Group. Juice should 

make up half or less of total recommended fruit or vegetable intake.

don’t forget your dairy**

 When you choose milk or milk alternatives, select

 low-fat or fat-free milk or fortified soymilk. Each type of 

milk offers the same key nutrients such as calcium, vitamin D, 

and potassium, but the number of calories are very different. 

Older children, teens, and adults need 3 cups 

of milk per day, while children 4 to 8 years old 

need 21⁄2 cups and children 2 to 3 years old 

need 2 cups.

 enjoy your beverage When water just won’t do—enjoy the beverage of 

 your choice, but just cut back. Remember to check the 

serving size and the number of servings in the can, bottle, or 

container to stay within calorie needs. Select smaller cans, 

cups, or glasses instead of large or supersized options.

water on the go

Water is always convenient. Fill a

clean, reusable water bottle and 

toss it in your bag or brief case to quench 

your thirst throughout the day. Reusable 

bottles are also easy on the environment.

check the facts

 Use the Nutrition Facts label to choose beverages at

the grocery store. The label contains information about 

total sugars, fats, and calories to help you make better choices.

 

 compare what you drink

 Food-A-Pedia, an online feature available at 

 ChooseMyPlate.gov/SuperTracker, can help you 

compare calories, added sugars, and fats in your favorite 

beverages.

** Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, 

11⁄2 ounces of natural cheese, or 2 ounces of processed cheese.