Most experts agree that excess weight gain, whether in adults or children, is due to routinely consuming more calories than the body burns each day. All foods and calorie-containing beverages can contribute to excess weight gain.

Making a series of small changes in family eating and physical activity habits - like focusing family time on physical activity, eating out less, serving more fruits and vegetables, and downsizing portions - may, over time, make a big difference for children who tend to have weight problems.

The following tips can help families manage beverage calories:

• Switch to low-fat or skim milk. An 8-ounce serving of whole milk contains 160 calories. The same-size serving of skim milk has just 80 - 90 calories.
• Get nutrition out of your beverage calories. For instance, 100% juice has about 120 calories per 8 ounce serving, but also contains folic acid, vitamin C and other important nutrients. The American Academy of Pediatrics recommends that children consume no more than one serving of fruit juice per day.
• Stock the fridge with grab-and-go bottles of water and low-calorie beverages for between-meal drinking. All low-calorie sweeteners used in U.S. foods and beverages are approved as safe for children.
• Talk to your teens about their beverage choices outside the home. Learn how often they drink full-calorie sodas, sweet tea, fruit drinks and sweetened coffees or teas - and how much. Then help them decide how to lower the calories in their beverage choices, like opting for water, 'skinny' lattes, and low-calorie soft drinks and fruit drinks.