Here’s your Small Swaps, Big Impact blog post rewritten with the links restored for your blog version of Girded with Strength Fitness.
Small Swaps, Big Impact
Did you know that the average 12 oz soda contains 39 grams of sugar? According to the Rethink Your Drink campaign, that’s nearly 10 teaspoons of sugar in just one can. It’s no wonder so many of us experience afternoon slumps, sugar crashes, and that sluggish, weighed-down feeling after drinking one.
Now, here’s something to think about: The American Heart Association recommends limiting our added sugar intake to less than 36 grams a day for men and 25 grams a day for women (How Much Sugar is Too Much?). That means one soda can actually put you over your daily limit in just a few sips — and that’s before counting any sugar from other foods, sauces, snacks, or coffee creamer.
When I first started paying attention to my sugar intake, I was shocked at how quickly it added up. And I’m not just talking about desserts. My two (former) favorite Lean Cuisine meals contain 10 or more grams of sugar! In fact, many foods and drinks that are marketed as “healthy” can still have a surprising amount of added sugar. Yogurt, granola bars, smoothies, and even some protein drinks can contain more sugar than a candy bar. That’s why it’s so important to read labels — look at the “Added Sugars” line on the Nutrition Facts label and check the ingredient list for words like cane sugar, high fructose corn syrup, honey, agave, or syrups.
Over time, excess sugar can lead to more than just weight gain — it can increase the risk of type 2 diabetes, heart disease, inflammation, and chronic fatigue. But here’s the good news: Small swaps really can make a big difference.
Swap Sugary Drinks for Infused Water
Instead of reaching for a soda, sweetened tea, or “healthy” juice drink, try adding lemon slices, cucumber, fresh berries, or even a sprig of mint to your water. These natural flavors give you a refreshing, hydrating drink without the sugar crash. You’ll avoid hidden sugars, stay hydrated, and enjoy a taste that fuels your body instead of draining it.
When we care for our bodies with wisdom and intentionality, we’re not just making a health choice — we’re making a spiritual one. Scripture reminds us:
“So whether you eat or drink or whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31
Choosing nourishing foods and drinks isn’t about following a strict set of rules. It’s about honoring the incredible gift of the body God has entrusted to us, fueling ourselves so we can serve well, live with energy, and be ready for the assignments He’s placed in our hands. Reading labels and being mindful of what we put in our bodies is one more way we can practice good stewardship over our health.
Your Turn
What’s your go-to healthy drink? Share it in the comments below — you never know who you might inspire to make a small swap today.
Girded with Strength Fitness 
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