Don’t Pop That Top

A 12-ounce cola has about 155 calories and 9 teaspoons of sugar. That’s 3 teaspoons more than most women should have in an entire day and 1 more than most men should. Too much sugar in your diet is bad for your teeth, can make you gain weight, and isn’t good for your heart. That may be because it can raise your blood pressure and put harmful fats in your bloodstream.

When you’re thirsty, reach for a glass of water -- your body will thank you for it. This naturally sugar-free option is good for you in many ways. Staying hydrated helps keep your body the right temperature, gets rid of waste, and even helps your joints move.

If water by itself isn’t your thing, spruce it up with some lemon and a little sugar. That sweet-and-sour combo can sneak it -- and its health benefits -- right past your taste buds.

Part of your soda craving could have something to do with the caffeine in soft drinks. Try a cup of coffee instead. Even with a teaspoon of sugar, about 15 calories, it's better for you than a typical soda.

Replace that soda with a cup of tea, especially the green variety. It may be linked to a lower risk of heart disease, cancer, and diabetes. But be careful not to add too much sugar, or you’ll tilt the scale back the wrong way.

A little juice in some sparkling water is kind of like a soda and may be a way to scratch that soft-drink itch without the empty calories. But juice has at least as many calories per ounce as most soft drinks, so a little splash is all you want.

Instead of a mixed drink with soda at the bar, go for a glass of red wine. It has fewer calories and may help protect the blood vessels in your heart, and help prevent blood clots. But don’t overdo it, and don’t start drinking alcohol if you don’t already. It can have harmful effects as well.

Old habits die hard, particularly when it comes to sugar. If you enjoy a soda every day at 3 p.m., it may be tough to kick it unless you replace it with something else you enjoy, say a cup of coffee or a square of dark chocolate.

Don’t think of this as a good substitute. Research shows that the artificial sweeteners in diet sodas can throw off your metabolism, make you gain weight, and increase your risk for diabetes and heart disease. And a study of more than 3,000 women (mostly white) showed that two or more diet drinks a day can be hard on your kidneys.