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Sugary drinks are one of the biggest sources of empty calories and added sugars in the typical American diet. Drinks such as soda, fruit punch, lemonade, and some energy and sports drinks provide excess calories and little to no nutritional value. Drinking just one serving of any of these drinks a day, without changing typical calorie intake, can add an extra  5 pounds or more a year! Soda is also a big source of health problems, say many researchers. Multiple studies link excessive soda consumption with obesity. For example, a study of Massachusetts schoolchildren found that for each additional sugary drink a child drank per day, their odds of becoming obese increased 60%. Experts say not to replace regular soda with diet soda, which had its own problems.

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