Our liquid diet is often an aspect of our eating habits we overlook, thinking that it's not affecting our overall health that much. Well that's the wrong approach. The majority of Americans are not aware or fully engaged in their drinking habits but they actually have a profound effect on our health. Many nutritionists refer to these drinks as "sugar-sweetened beverages" that most people don't think are sweetened. 

Of course there's soda but what about that Gatorade, gourmet frozen coffee beverage or even sweetened iced tea? America is obsessed with drinking soda and the results have shown that even a 12 oz. can has profound effects on our health, both diet and regular. And at the same time, most of us don't think twice about drinking a large glass of sweet tea or lemonade. Our drinking habits are a major proponent of the obesity epidemic. 

So where does the problem stem from? Well calories from the liquid products in our diet are often empty ones and there's even findings that suggest these calories have different effects on satiety (the feeling of satisfaction or feeling full) than solid-food calories do. 

When most people think about calories, they think about the actual "food" they're eating and most likely believe that if they're not eating a burger and fries, they're in the clear. But if you're eating a healthy meal and then downing it with a glass of lemonade or sweetened coffee drink, that basically neglects the entirety of the health benefits in that food. 

A new study used the Healthy Beverage Intake (HBI) tool for evaluating the quality of people's liquid diets. The study, published in the Journal of the Academy of Nutrition and Dietetics considered factors like water intake, number of calories derived from drinks per day, volume of beverages like milk, soda, coffee and from there gives a score on a scale of 0-100 with 100 being the healthiest. 

The study authors analyzed 16,000 adults and determined Americans received a grade of 63 out of 100. A typical diet of a score around 56 consisted of about 8.5 fluid ounces of water, 8 oz. of black coffee, 8.5 oz. of diet soda, 17 ounces of soda and 8.5 oz. of vanilla latte per day. 

In contrast a healthy beverage diet consisted of 51 fluid oz. of water, 17 oz. of black coffee. 8.5 oz. green tea, 8.5 oz. skin milk and 5 oz. of red wine per day. This combination amounted to a perfect score of 100. 

The higher the score, the higher the health benefits, the researchers determined. If the person was normal weight, they enjoyed a 36% lower risk of having a 40-inch waist and 7% lower chance of having high C-reactive protein levels, a marker for inflammation. 

• Among overweight or obese men, each 10-point increase equaled a 4 percent reduced risk of high LDL “bad” cholesterol.
• Among women of all weights, each 10-point increase in HBI score was associated with a 3 percent lower risk of high LDL cholesterol, and for both sexes of any size, a reduced risk of high blood pressure.  

Tips for Healthy Beverage Diet

Be mindful of your water intake

1. Replace soda with water: Stay well hydrated by avoiding soda. Drinking at least 8 (8 oz.) glasses of water each day can help your body to flush out toxins and stay clear. Drinking enough water also helps with proper digestion. Use water to burn fat even when you work out. Hold a bottle of water while running can help you lose a few more pounds. A study showed that holding a bottle of water increased endurance.

2. Try our summer drink of choice, Watermelon Juice: This summer, there's a new fruit in town, and that's watermelon. Well, okay, it's not new but we're learning more and more about its health benefits. And very few people think to pour themselves a glass of watermelon juice. Let's explore. For starters, watermelons are mostly water —about 92% to be exact. Most people love the refreshing qualities but it's also packed with nutrients. There are significant levels of vitamins A, B6 and C along with lycopene, which is a huge fighter of inflammation, antioxidants and amino acids. 

3. Always carry a water bottle: Especially for those who sit at a desk for the most of the day, where this is easy, carrying a water bottle will help you be mindful of your water intake. If a water bottle is within arms reach, it's likely you'll mindlessly sip from it throughout the day without have to make  a conscious effort. 

4. Eat whole foods: If you eat water-rish foods like vegetables, fruits and yogurt, you'll increase your fluid intake. Avoid processed snack foods like chips, crackers and baked goods to have the opposite effect. 

Dilute your juice

If it’s not breakfast without a glass of O.J., consider diluting your morning juice with water. That way, your juice isn’t so concentrated with calories, and you’ll get more sips per serving.

Kick your diet soda habit

Slowly reduce the amount of diet soda you drink and even try purchasing the small 8 oz. cans. 

Indulge wisely

Instead of indulging in soda when you’re craving something sweet, choose a drink that contains dairy, like a latte, so you’re at least consuming a little calcium. Other smart options include red wine which is full of important antioxidants for fighting inflammation. 

Try these newer beverage ideas: 

1. Summer Drink of Choice: Watermelon Juice
2. Magnesium Water
3. Increase your intake of green tea
4. Drink 3-4 cups of black coffee per day for these health benefits