Calorie-Saving Summer Drink Ideas

Sugar-sweetened beverages, like soda, lemonade, sports drinks, sweetened coffees, and milkshakes, are the leading sources of added sugar and calories in our diet.  

According to the National Institutes of Health, beverages account for about 18 percent of total daily calories for American adults. Drinking more water can help maintain a healthy weight, prevent tooth decay, and reduce the risk of chronic diseases like Type 2 diabetes, heart disease, kidney disease, and gout.  

Removing sugary drinks from your diet can quickly make a big difference to your health. Reimagine your summer beverages by replacing sugar-laden drinks with these healthy water infusions.  

Infused Water Recipes    

Directions: Place the desired combination of fruit and/or herbs in a pitcher—preferably an infusion pitcher. Add 1 cup of ice and fill the container with water. Let it infuse for at least two hours; overnight is preferable. Try sparkling water for even more fun!  

Pineapple, Coconut and Lime  

• 1 cup pineapple chunks, fresh or frozen  
• 1 cup coconut chunks, fresh or frozen  
• 1 lime thinly sliced  

   Watermelon, Kiwi and Lime  

• 1 cup watermelon cubes  
• 1 kiwi diced or cut into circles  
• 1 lime sliced into circles   

Grapefruit, Pomegranate and Mint  

• 1 grapefruit, thinly sliced  
•  1/2 cup pomegranate seeds  
• 10 mint leaves torn  

   Mango, Raspberry and Ginger  

• 1 mango peeled and cubed  
• 1/2-pint raspberries  
• 1 (2-inch) piece ginger, peeled and thinly sliced   

Find other flavorful ways to cut calories by consulting a registered dietitian at Chesapeake Regional Medical Center.