Beverage choices are plentiful. Just as with the foods we eat, making healthy choices in beverages is also important.

Many people drink too many high-calorie, nutrient-poor beverages, such as soft drinks, sweetened teas and fruit drinks, sports drinks, and so-called "energy" drinks. Over-consumption of these sugary beverages may contribute to weight problems, since liquid calories don't seem to register very well in our brains.

At the same time, we are not drinking enough nutrient-rich, low-fat milk, packed with protein, calcium, and other body building nutrients, including vitamin A and D, magnesium, potassium, and phosphorus.

* First, drink plenty of refreshing, calorie-free water. Without any unnecessary calories, it helps muscles and brain stay hydrated. It also keeps the stomach, intestines, and kidneys functioning smoothly for efficiency in digesting food and effectively getting rid of waste.

* Milk isn't just for kids. It's just as essential for adults. Nutrient-rich dairy foods help build and maintain healthy bones and teeth. Dairy foods may also help build muscle mass, maintain a healthy weight, and lower high blood pressure risk. For the most nutrients with the least fat and calories, choose fat-free skim or low-fat one percent milk. If chocolate milk is a favorite, stick with the low-fat kind. It contains all the same nutrients as plain milk, with some extra calories.

* While 100 percent fruit or vegetable juice can be a great source of several nutrients, it is possible to get too much of a good thing. Whole fruits and veggies are much better ways to get vitamins, minerals, and fiber. Whole produce also tends to be more satisfying.

* The United States Dietary Guidelines advise limiting juice to no more than half the recommended daily intake of fruit. For a 3-year-old, that's half a cup; for an 8-year-old, no more than three-fourths of a cup a day.

* Many fruit-flavored beverages are on the market. In some cases, what appears to be juice might not be much different from a sugary soft drink. Check the ingredient list; it's likely to list water and high-fructose corn syrup, just like a soft drink. Watch for words such as "fruit flavored," "fruit punch," and "fruit cooler" which indicate that the product is not fruit juice. Look for beverages that are 100 percent juice.

* Most other beverages are loaded with things we don't need, while offering very little of what our bodies actually crave. Soft drinks, sweetened teas and fruit drinks, as well as many sports and "energy" drinks, are loaded with calories and sometimes caffeine. Fancy coffee drinks are often surprisingly high in calories, fat, and sugar.

* To make wise choices in beverages, be sure to check calories, caffeine, sugar and fat before you drink. Steer clear of super-charged "energy" drinks. Watch for label warnings, since some brands have excessive levels of caffeine for youth and pregnant women. Do not consumer any beverage that has alcohol mixed with caffeine. And stick with small sizes or share larger ones. Moderation is always a smart way to treat your body well.

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620) 223-3720 or aludlum@ksu.edu.