If you're prone to the 4 p.m. crash, Walters suggests reevaluating what you're eating for breakfast and lunch. "If you need caffeine to get you through the rest of the day, then your meals aren't doing enough to sustain you," she says. Try incorporating more protein and whole grains.
If your soda craving is more about satiating your sweet tooth, she suggests drinking sparkling water and spiking it with natural fruit nectar, berries, or a squeeze of lime. "And try having an apple or sweet potato with lunch -- it might help reduce your craving for something sweet," she says.
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Instead of a sports drink ...
...have water with a few cucumber slices.
You may think your post-workout, neon-green beverage is both necessary and well deserved, but it's probably loaded with sugar and artificial ingredients. Unless you're running marathons, most nutritionists suggest sticking with plain old water -- it's hydrating and sugar-free. If you have to have "special" water, try adding cucumber slices. "Cucumber is great for flushing out lactic acid," says Walters.
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Instead of fruit-based juices ...
...opt for green juices.
Juicing is a major diet craze, but many juices -- whether you're picking them up at the supermarket or a trendy juice bar -- are high in sugar. Both Walter and Kotsopoulos suggest only having juices that are primarily green. "Cucumber, celery, and greens are the best," says Kotsopoulos. "And if you want to sweeten it, add half an apple or half a pear."
Walter also warns that you should keep serving sizes in mind -- regardless of the color of your juice. "A giant juice is going to have a lot of calories," she says. "Be mindful of how much you're having."
I recently tried one of those crazy cleanse diets. For two weeks, I ate entire fields of kale and schools of salmon, and I avoided alcohol, gluten, sugar, and dairy. (I also moaned to anyone who'd listen.)
And while it was a given that I'd avoid the free bagels and bundt cake in the office kitchen, the daily ritual I did keep was my morning cup of coffee (with cream). Giving up chocolate chip cookies and cheeseburgers was reasonably easy; abandoning my creamy coffee was not even a consideration. And I know I'm not alone in this: Whether it's three cans of soda, a couple glasses of wine, or that iconic green and white cup filled with frothy caramel macchiato, sometimes our drink addictions are even harder to resist than free Halloween candy.
And the so-called "diet drinks" aren't any better. "Both sugary drinks and zero-calorie drinks with artificial sweeteners like Aspartame contribute to weight gain," says Peggy Kotsopoulos, nutritionist and author of "Must Have Been Something I Ate." So what does that leave me with � water? I couldn't accept it.
So I turned to nutritionists and healthy-eating experts, and asked them for the most diet-friendly, nutritious alternatives to the delicious, addictive, high-calorie beverages we all love. I asked them what they drink and what their families drink. And, most importantly, I asked what I should have instead of my beloved cup of coffee with cream. So, the next time you go on a diet, pick up these diet drinks that will actually help your cause.
