Arrange your meal for lower calories intake

Overweight on adults and children is due to regularly consume more calories than you burn every day. All the calories from food and drink will affect the weight gain include calorie drinks.

Fortunately, all meals and drinks, even the high-calorie or low in terms of nutritional value, can correspond to an active and healthy lifestyle that includes balanced consumption patterns and regular physical activity.

A balanced consumption patterns that meet the nutritional needs and do not exceed the overall energy needs. The key is knowing how often and how much to eat or drink, and then determine the number of calories and portion sizes were just right.

Research suggests that the approach of 'small steps' to reduce energy intake and increase physical activity, can effectively prevent weight gain. The following small steps can help families manage calories from beverages.

1. Do not hesitate to do a comparison
Compare food labels for the amount of calories per serving and the serving size.

2. Be thoughtful servings
Lowering the size of the packaging and beverage containers to be divided or choose a single serving packs containing 100 calories or less per container can help keep calories under control.

3. Make a saving calories an easy transition
Switch from high-calorie soft drinks to a version that low- or no-calorie can save 100 calories per 240 ml or more. All low and no-calorie sweeteners may be used in foods and beverages in the United States have been extensively studied and is safe for everyone, including children and pregnant and lactating women. The only exception is a child born with a rare genetic disorder called phenylketonuria, which is the condition of the body can not metabolize the amino acid phenylalanine and should limit very strictly with all protein foods as well as the sweetener aspartame, because it contains such material.

4. Take care of nutrition, reduce calories
Do not ignore nutrient-rich beverages such as milk and juice. However, switch from whole milk to low-fat milk to save 50 to 60 calories per 240 ml. 100% orange juice has about 120 calories per 240 ml, but also contains folic acid, vitamin C and other essential nutrients. American Academy of Pediatrics recommends that children consume no more than one serving a serving of fruit juice per day.