Just one little soda can't hurt, right?

It seems like a little thing. It isn't a very bad vice, you just like a soda with your lunch every day, just that little boost of sugar to get you through the rest of the day. And it seems like the perfect after school treat for your child at the end of a long day of learning. What harm can that do?

A lot, according to thirty nutritional studies spanning 40 years. In fact, if you are trying to lose some weight, if you keep gaining steadily every year or you'd like to help your kids stay fit, lose the soda. From finding that just one soda a day can cause a weight gain of fifteen pounds a year, to finding that limiting a child's soda intake can decrease his or her risk of obesity, the research says that your harmless little habit is anything but.

So what to do? Dr. Mercola, who comments on the research, says don't substitute with diet soft drinks that are filled with potentially harmful chemical sweeteners. Instead, try a naturally flavored sparkling spring water, water with fresh lemon or seltzer with a shot of 100% cranberry juice. Your waistline and your children will thank you.