If you are a soda drinker, or a drinker of any sweetened beverage, you are consuming an over-abundance of added sugar with no nutritional value. The average 12 ounce soda has 9 to 10 teaspoons of sugar and 140 to 160 calories. These extra calories can add up quickly if you are an avid soda drinker. Instead, try to replace soda with water, low fat milk, or unsweetened beverages. Diet soda is still not the best choice for a beverage. Although it has fewer calories, artificial sweeteners may still have downfalls such as causing a bigger craving for more sugar.