What would be your response to a waiter's question, "What would you like to drink? Perhaps something that has been found to be a contributor to obesity and type II diabetes, heart disease, tooth decay and now osteoporosis?"

How many people would actually say, "Yes, does it come with free refills?" Not many, but according to a 1997 USDA study Americans spent more than $54 billion to buy 14 billion gallons of soda (www.usda.gov). According to the American Dental Association 2001 report (www.ada.org), the U.S. market included nearly 450 different types of soft drinks. They specifically note that the low pH content of sodas can cause the erosion of teeth.

Osteoporosis is a description for weakened bones. In the past, osteoporosis has been associated with the low levels of calcium, phosphorus and other minerals contributing to bone fractures in women and the elderly. The findings of osteoporosis have now extended to teenagers and children.

Scientists from Tufts University in Medford, Mass. conducted a study on the effects on cola-based sodas. The study on several thousand men and women discovered that those women who drank three or more a day had almost 4 percent lower bone mineral density in their hip.

The metabolic reasons for this effect have yet to be clearly explained. However, there are correlations between phosphoric acid (a major component in soda) and the absorption and storage of calcium which could lead to the bone loss found in the study subjects.

In addition, soda is a beverage meant to last an extensive amount of time on the shelf. Experts believe the beverage's preservative chemicals may be stored in the body just as efficiently as on the shelf. This raises questions of whether soda may be acting as a contributory carcinogen in some consumers.

No matter which type of soda you choose, it provides your body with none of the nutrients that your body requires. The selection of soda as a beverage displaces opportunities to consume healthier drinks. This lack of nutrient contribution includes diet soda and clear sodas.

Although lower in calories, diet soda may still act as a major contributor of disease and obesity. Those who consume soda at meals or throughout the day miss opportunities to consume healthier beverages like 1 percent or skim milk, water or 100 percent juice. These alternate choices provide the nutrients and/or low calories your body needs to maintain health.

Because of the caffeine and sugar components of soda, many believe soda has addictive properties. It is not unusual for avid soda drinkers to describe withdrawal type symptoms when they begin weaning off soda.

For the many reasons noted in this article, all types of soda are the first dietary change I strongly encourage my clients to embrace. Soda sabotages your efforts to be healthy. Taking the first step away from soda can break family ties to various diseases, including obesity.

Those who drink soda should try to decrease their intake. Methods of decreasing soda intake include:

• For every soda you drink, drink a glass of milk.
• Substitute water, milk or 100 percent juice for soda.
• Decrease your soda intake to once a day then to perhaps only on the weekends.