Building Healthy Habits Around Sugary Drinks

Drinking a soda daily is something many Americans, including children, enjoy. Just one of these sugary drinks each day, however, may be doing more harm than you would think. Dr. Michael Tjahjadi, board-certified pediatrician, weighs in.

“Let’s say you drink one of these [20oz sodas] every day for one year. That’s equal to 5,840 teaspoons of sugar per year, which equals to more than 50 pounds of sugar,” he said. “That one soda may contain more sugar than four donuts or 12 cookies.”

While some of these sugary calories — depending on overall eating habits, exercise, and genetics — will be burned off as energy, much of it will be stored in the body as excess fat. According to the Centers for Disease Control & Prevention, sugary drinks are the leading source of added sugars in the American diet. Excessive intake of these drinks can lead to long-term health conditions such as Type 2 diabetes, tooth decay, heart disease, obesity, and gout.

What’s the first step to mitigating the risk of disease related to sugar intake? Building healthy habits through beverage choices.

“If there’s one health tip I like to focus on, it’s this — water,” said Tjahjadi. “Whether it’s bottled water or tap water, it doesn’t matter as long as you reduce sugary drinks and replace it with water instead.”

Sugary drinks include not just sodas, but also fruit drinks, sports drinks, energy drinks and sweetened waters. Flavored coffees and other sweet drinks you may order when eating out are also considered sugary drinks. And don’t forget – adding sugar and flavored creamer to coffee and tea at home counts too.

Aside from replacing every sugary drink with water, the CDC’s “Rethink Your Drink” campaign highlights some other tips and tricks:

• Need more flavor? Add berries or slices of lime, lemon, or cucumber to water.
• If water just won’t do, reach for drinks that contain important nutrients such as low or fat-free milk, or unsweetened, fortified milk alternatives.
• Missing fizzy drinks? Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
• At the coffee shop, skip flavored syrups and whipped cream. Ask for a drink with low or fat-free milk or unsweetened milk alternatives like soy or almond.
• On the go? Carry a reusable water bottle with you and refill it throughout the day.
• At the store? Read the labels on the drinks you purchase and choose only those that are low in calories, added sugars and saturated fat.

“The point here is not perfection, but rather, to build habits,” said Tjahjadi. “We’re human and everyone’s health journeys are different. The goal is not guilt or shame, but rather to power you with knowledge.”

The mission of Iredell Health System is to inspire wellbeing together. Tjahjadi is a textbook example of this at his pediatric practice on Hartness Road in Statesville.

“As a pediatrician, if I can impact a child’s life such that, when they grow up, they do not have to take medicines for diabetes or high blood pressure, that is very rewarding,” says Tjahjadi.

Dr. Michael Tjahjadi, known to his patients as Dr. Michael, practices at Iredell Pediatrics, a part of the Iredell Physician Network. He is accepting new patients. Call 704-380-6420 or visit IredellPediatrics.com for more information.

Hear what Dr. Tjahjadi has to say about sugary drinks: CLICK HERE.