2 min read
Fruit-infused water sitting on a table.

AUBURN UNIVERSITY, Ala. – During the holidays, high-calorie foods and beverages are every where you turn. Help cut the calories this season by choosing water. Drinking water, instead of sweet tea, soda, fruit juice or other sugary drinks, can save hundreds of calories.

“Imagine scooping 10 teaspoons full of sugar into a cup of water and drinking it,” said Katie Funderburk, an Alabama Extension specialist and registered dietitian. “This is the amount of sugar in just one 12-ounce can of regular soda.”

A 12-ounce can of regular soda contains 140 to 200 calories. If you fill up a large 24-ounce cup, you’re pouring up to 400 calories. If you go back for a refill or drink several sugary drinks in one day, the calories you’re sipping can sneak up on you in a hurry.

This holiday season, make a simple change you can feel good about by drinking water.

Fruit-Infused Water

Water doesn’t have to be boring. People can make water more festive by serving fruit-infused water in a clear pitcher. Adding large pieces of colorful fruit and herbs to the water is sure to make a statement on any table.

“Water is so important for our health, but many people don’t like the taste of plain water,” said Funderburk, who works with the SNAP-Ed program at Auburn University. “Adding fruit and herbs like mint or basil to water not only looks beautiful, but also adds a bit of flavor without the calories of several teaspoons of sugar.”

Try this recipe and create your own fruit-infused water for your holiday table.

Orange Cranberry Water


  • 2 oranges, sliced,
  • Fresh or frozen cranberries, 2 cups
  • 2 cups of ice cubes


Simply place ingredients into a clear pitcher, fill with water, stir gently and chill for an hour before serving. 

More Information

Live Well Alabama is a Supplemental Nutrition Assistance Program – Education (SNAP-Ed) initiative developed by the Alabama Cooperative Extension System at Auburn University. This initiative reaches residents across the state with research-based education.

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