Looking for refreshing beverages that add a health benefit? Try avoiding soda, which can have over 50 grams of sugar and 150 calories in one 12-oz can. And some larger sized coffee-based treats can pack a sugary wallop of 145 grams in one serving: almost three times the amount of sugar recommended for an entire day.

Cutting down on sugar is key to healthy weight loss and avoiding high blood sugar, diabetes and tooth decay. Water and tea can be the basis of a refreshing accompaniment to any meal, and, for those who like a bit of sparkle, a spritzer make with seltzer and fruit can offer more nutrition (and fewer calories) than conventional soda.