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Soda is essentially sugar water, which packs a caloric punch. Diet cola, though clocking zero calories, also tallies zero nutritional value. And smoothies and fruit juice, though healthier than soda, packs about the same number of calories. (If you're craving fruit, go with whole fruit instead, which has fiber to keep you full.)
But the healthiest choice? Go with water. Eight glasses are recommended per day, but if you hate drinking plain water, pick up flavored water or flavored seltzer. Unsweetened tea and coffee are good runners-up.
Try it:Healthy Food Awards: The Best BeveragesAre You Drinking Yourself to a Larger Size?Low-Calorie Cocktail Recipes