Question: I feel like a caffeine addict, but it all comes from soda. I probably drink six to eight cans of Pepsi a day. How can I break this habit?

Answer: Your main addiction might be sugar, because soda has lots of it. One 12-ounce can contains 150 calories and 41 grams of sugar, says Suzanne Farrell, spokeswoman for the American Dietetic Association and owner of Cherry Creek Nutrition.

"Six to eight cans per day give you a total of 900 to 1,200 calories alone in beverages, and a whopping 246 to 328 grams of sugar," she says. "Over time, excessive sugar consumption could wreak havoc on your body, affecting weight, energy levels, triglycerides, blood sugars (and) affect sleep and mood."

By contrast, one 12-ounce can contains about 38 mg of caffeine, so there are about 228 to 304 mg in six to eight cans. Farrell says an 8-ounce cup of coffee might contain 80 to 135 mg of caffeine, so a daily intake of 200 to 300 mg per day might be safe to consume.

"It's most likely the sugar jolt that your body is used to," she says. "Once we reach for and depend on sugar to give us a lift when we're feeling tired, a vicious cycle begins. We get a rapid increase in our sugars, feel instant energy and then experience a rapid decline, leaving us feeling fatigued once again. This is probably the time when you might reach for another can."

But weaning off of soda can be done. "I have a client who labeled herself as a 'soda addict' and now is down to half a can in the morning and the other half in the afternoon," Farrell says.

Here are five ways to break the habit:

• Try cutting back gradually. Start out by decreasing by two cans per day for a week, then cut out another two cans the next week. Try to get down to only one can per day.

• Experiment with substitutes as you cut back. If it's the fizz you're used to, there are alternatives such as low- or zero-calorie varieties, or flavored seltzers. Or try mixing seltzer water with a splash of 100 percent fruit juice, such as cranberry, orange or grapefruit.

• Cut back at the grocery store. Try not to buy it by the case - limit it to one six-pack per week.

• Since you're most likely seeking an energy boost, try incorporating in your regular consumption six to eight glasses of water per day. Being slightly dehydrated can result in fatigue. Add a squirt of lemon juice for added flavor.

• Are you eating regularly throughout the day? Incorporate a balanced snack midmorning and late afternoon, or times that you commonly feel tired. Try an ounce of almonds and an apple, low-fat yogurt or half a peanut butter sandwich.

Here are some healthy soda alternatives. For more ideas, go to mrfizz.com.

Mango Lime Sparkler

Makes 1 serving

1 large mango

Juice of 1 lime

1 cup sparkling water

• Combine the mango and lime juice in a blender. Puree the mixture.

• Add one cup of sparkling water and blend completely.

• Pour through a strainer into 2 tall glasses.

• Add ice and garnish with slices of lime.

Nutritional information per serving: 136 cal., 1 g fat (0 g sat.), 0 mg chol., 36 g carb., 4 mg sodium, 4 g fiber, 1 g pro.

Homemade Ginger Ale

Makes 4 10-ounce servings

2 tablespoons fresh ginger root

2 lemon rinds

4 tablespoons honey, to taste

1 cup boiling water

1 quart sparkling water

• Put the ginger and lemon rinds in a small bowl with the honey.

• Add boiling water. Let steep for five minutes.

• Strain and chill.

• When ready to serve, add the sparkling water.

Nutritional information per serving: 66 cal., 0 g fat (0 g sat.), 0 mg chol., 18 g carb., 1 mg sodium, 0 g fiber, 0 g pro.

Pom-Apple Spritzer

Makes 1 serving

1/2 cup plus 2 tablespoons pomegranate juice

1/4 cup nonalcoholic sparkling apple cider

1/4 cup sparkling water

• Combine all ingredients in a tall glass filled with ice.

• Taste and make adjustments for sweetness.

• Garnish with a slice of lime.

Nutritional information per serving: 94 cal., 0 g fat (0 g sat.), 0 mg chol., 23 g carb., 6 mg sodium, 0 g fiber, 0 g pro.

Send food and fitness questions to Lisa Ryckman at Spotlight@RockyMountainNews.com.

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