Making small adjustments to your daily coffee, juice or soda can make a huge impact on your health. Cutting back on sugary syrups, limiting caffeine and drinking more water are just a few examples of healthy habits you can incorporate into your daily routine.

Make Coffee at Home

Instead of buying your extra large coffee with lots of syrup add-ins, opt for making a similar tasty treat at home. Some "fun" drinks have 2-7 pumps of syrup in them. Each pump of syrup contains roughly 20 calories. It will take you approximately 15 minutes of walking to burn off a small drink.

To jazz up your morning drink, think flavored beans, flavored syrups, light whipped cream, or a splash of sugar. You will save yourself money and calories!

Consider Decaf

Too much caffeine can cause dehydration, restlessness, anxiety, headaches, dizziness, and dependency. Some caffeine can have a positive effect on alertness and cognitive function, but often we find ourselves indulging in too much.

Don't be quick to give up coffee altogether as it is a great source of antioxidants. Try switching your morning cup of joe or tea to decaf instead of the caffeinated version. Be sure not to go "cold turkey", but reduce your intake slowly. To modify, start by substituting one scoop of regular ground coffee to decaf and every week or so, switch out another scoop. You will soon be enjoying decaf in no time with little to no side effects of the change!

Drink More Water

Water keeps you hydrated throughout the day. It brings nutrients to your cells, takes waste away, regulates body temperature, and protects your joints and organs. Make sure you are getting your fill of water will help your body run and make you feel better.

Not sure how to incorporate more water into your day? Try drinking a cup before your meal, fill a water bottle and sip on it throughout the day. Try tracking your intake on an app. Not a water fan? Spruce it up with fresh fruit or you could try sparkling water or club soda.

Add Calcium

Adding a 4-8oz cup of milk/1 serving of calcium-rich food can make a huge difference in your bone health. Drinking and eating calcium-rich foods when you are young, will help make your bones stronger, and help to ward off osteoporosis as you get older. Research has shown that many adults do not get enough calcium. Calcium must be consumed, as it cannot be made in your body. Not only is calcium important for maintaining and building strong bones, it is also important for your heart, muscles, and nerves to function properly.

To boost your calcium intake - enjoy a glass of fat-free or low-fat milk, switch to calcium-fortified juices, blend up yogurt in a smoothie, or use unsweetened almond milk in your morning cereal.

Juice Jam

When you are thinking about juice, moderation is key! Be sure to enjoy 100% fruit juices and be mindful of how much you are drinking. Making sure that it is "fortified with vitamin D and calcium" ensures you are getting extra vitamins and minerals too.

If you are looking to reduce your intake, try cutting your juice with some seltzer or club soda. If juice is your child's jam, enjoy a small glass with meals instead of drinking it throughout the day which may fill them up and not allow them to be hungry at meals.

Swap Out Soda

Most sodas contain high levels of sugar. Added sugar is linked to weight gain which can lead to obesity and diabetes. Studies have also shown high intake of added sugar has a high correlation to heart disease.

Simply limiting or reducing your daily soda intake can be substantial. Consider swapping out your regular soda with a healthy alternative, such as a flavored sparkling water. Treat soda like a special treat, rather than your main beverage.

Energy Drinks

Energy drinks are all the rage. They are promoted with labels that indicate they are energizing, reduce fatigue, keep your energy levels high for hours, and increase your concentration. These drinks often contain large amounts of caffeine, added sugars, and legal stimulants. The amount of caffeine will likely be listed on the label, however, the quantity of all the other ingredients might not be.

While the guideline for adults is no more than 400 mg (2-3 12 oz cups of coffee), that number drops down to 100 mg for adolescents. If your teen is looking to energy drinks for alertness and increased concentration, perhaps increase their sleep time at night or work with their pediatrician to figure out the root cause.