So many drinks, so many calories. Beverages seem so innocuous. But like anything else that goes into your mouth, they can quickly become a major diet trap. Take soda for instance. One cup of cola has 136 calories and 9 teaspoons of sugar. An eight ounce serving of Mountain Dew is 110 calories and 31 grams of sugar. Think juices are a low-calorie choice? Not so much. A cup of apple juice is 117 calories and 27 grams. And who really stops at one cup of juice? A cup of milk is 150 calories, 8 grams of fat and 12 grams of sugar. For many people, sports drinks seem like a smart choice – however, that couldn’t be further from the truth. Although these heavily-hyped beverages are good for rehydrating power athletes, they’re nothing more than empty calories for the average Joe. A 12-ounce drink of Gatorade has 310 calories and 42 grams of sugar. And alcoholic beverages aren’t much better. A 12-ounce bottle of beer has 153 calories and 12 grams. The secret is to go for diet-friendly beverages. If you must have a soda, go for the diet versions which guarantee 0 calories. There’s also Crystal Light, which comes in flavors including Raspberry Iced Tea, Peach Tea, Lemonade and others. A glass of Crystal Light contains just 5 calories and no sugar. Water is another healthy choice to quench your thirst. With zero calories and zero sugars, you can drink all you want without any high-calorie consequences. If you’re in the mood for milk, reach for a glass of fat-free or skim to get more for less.