3.Lemonade
You can get a bit of vitamin C from this summertime sipper if it’s made with real juice. But you’re mainly getting sugar — about 7 teaspoons in a typical glass. Bottled brands have about 150 to 180 calories in 12 ounces — just as much as soda. Look for low-calorie brands, or make your own with lemons, water, and sugar or artificial sweetener.
4.Chocolate Milk
An 8-ounce serving of plain, skim milk has 80 to 90 calories. But a tablespoon or two of chocolate syrup brings it to the same range as soda. Prepackaged chocolate milk can give you from about 140 to more than 250 calories, depending on whether it’s low-fat or whole milk. By itself, milk has plenty of calcium, protein, and some natural sugar. Flavorings — whether chocolate, vanilla, or strawberry — just add sugar.
