What is an Example of a Healthy Drink? Exploring Top Nutrient-Rich Beverages

November 17, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), replacing high-calorie sugary drinks with healthier options can help manage weight and reduce the risk of chronic disease. In the quest for better wellness, people often ask: what is an example of a healthy drink to incorporate into their daily routine? The answer extends far beyond plain water, encompassing several flavorful and nutrient-dense options.

Quick Summary

This guide provides excellent healthy drink examples, from antioxidant-rich green tea to hydrating infused water and balanced smoothies, for improved hydration and nutrition.

Key Points

Plain Water: The simplest and most effective healthy drink for hydration, with zero calories and no additives.
Infused Water: A great alternative to plain water, made by adding fruits and herbs to create a naturally flavorful and refreshing beverage.
Green Tea: Loaded with antioxidants that can support heart health, immune function, and cognitive performance.
Healthy Smoothies: An excellent meal replacement option when made with whole fruits, vegetables, and a protein source, providing balanced nutrition and fiber.
Limited Fruit Juice: While 100% fruit juice contains vitamins, it lacks fiber and has concentrated natural sugars, so moderation is key.
Herbal Teas: Caffeine-free and offer specific health benefits, such as chamomile for relaxation or peppermint for digestion.
Avoid Sugary Drinks: Beverages with added sugar, like sodas and energy drinks, contribute to weight gain, type 2 diabetes, and other health issues.

The Foundation of Hydration: Plain Water and Its Variations

Water is the most fundamental and effective healthy beverage available. It contains zero calories and is essential for nearly every bodily function, including regulating body temperature, lubricating joints, and transporting nutrients. However, some people find plain water unappealing. This is where variations like infused water become a game-changer.

Infused water provides flavor without the added sugars or artificial ingredients found in many commercial drinks. It is easy to prepare at home and can be customized to your taste. Simply combine fresh ingredients with water and let them steep in the refrigerator for a few hours. Some popular combinations include:

Cucumber and Mint: Offers a refreshing, spa-like flavor that is excellent for hydration.
Lemon and Ginger: Provides a zesty, anti-inflammatory kick that can aid digestion.
Mixed Berries: Adds a burst of antioxidants and natural sweetness.
Orange and Basil: A unique combination for a citrusy, herbal twist.
Apple and Cinnamon: Creates a cozy, naturally sweet drink perfect for any season.

Nutrient-Rich Powerhouses: Green Tea and Herbal Teas

For those seeking a warm or iced beverage with health benefits, green tea and various herbal teas are fantastic choices. Green tea is celebrated for its high concentration of polyphenols, particularly epigallocatechin gallate (EGCG), a powerful antioxidant. Regular consumption has been linked to potential improvements in heart health, cognitive function, and immune support. Unsweetened, it is a calorie-free drink that provides a gentle caffeine boost alongside its antioxidants.

Herbal teas, on the other hand, are caffeine-free and made from the infusion of herbs, spices, or other plant materials in hot water. Examples include chamomile, peppermint, and ginger tea, each offering unique benefits:

Chamomile Tea: Known for its calming properties that can promote better sleep and relaxation.
Peppermint Tea: Excellent for soothing digestive issues like bloating and indigestion.
Ginger Tea: Often used to alleviate nausea and reduce inflammation.

The Ultimate Meal Replacement: Healthy Smoothies

A well-made smoothie is a perfect example of a healthy drink, offering a customizable and nutrient-packed option that can serve as a meal or a hearty snack. The key is to avoid added sugars and use a balanced mix of ingredients. A simple and effective formula includes:

A Liquid Base: Choose unsweetened options like almond milk, coconut milk, or plain water.
A Source of Protein: Greek yogurt, whey powder, or nut butter adds satiety.
Fruits and Vegetables: Use frozen fruits (like berries or mango) for a thick texture and add a handful of spinach or kale for a nutrient boost.
Healthy Fats and Fiber: Ingredients like chia seeds, flax seeds, or avocado enhance the nutritional profile and keep you full longer.

A Head-to-Head: Healthy Smoothies vs. 100% Fruit Juice

When it comes to fruit-based beverages, not all are created equal. It's important to understand the difference between a whole-food, healthy smoothie and 100% fruit juice, especially since many people mistake the latter for a pure health drink.


Feature	Healthy Homemade Smoothie	100% Fruit Juice
Fiber Content	High. Uses whole fruits and vegetables, retaining all dietary fiber.	Low. Fiber is removed during the juicing process.
Nutrient Density	High. Retains all vitamins, minerals, and phytonutrients from the whole ingredients.	Moderate. Contains vitamins and minerals, but some are lost in processing.
Added Sugar Potential	Low. Controlled by using whole fruits and unsweetened liquids.	Potentially high. Can have concentrated natural sugars, and some brands add more.
Meal Replacement	Excellent. A balanced mix of protein, fiber, and carbs provides lasting energy.	Poor. Lacks the fiber and protein needed for satiety.

Other Smart Choices for Optimal Hydration

Beyond the core options, several other healthy drinks can complement your routine:

Coconut Water: A natural source of potassium and other electrolytes, making it a good choice for rehydration after exercise. Look for brands without added sugar.
Low-Fat Milk: Whether dairy or plant-based (like fortified almond or soy milk), milk provides essential nutrients like calcium and vitamin D. Unflavored milk is the best option to avoid added sugars.
Vegetable Juice: While commercial vegetable juices can be high in sodium, a fresh homemade version is nutrient-dense. Aim for a mix of vegetables to control flavor and sodium levels.
Kombucha: This fermented tea drink contains probiotics, which are beneficial for gut health. Be sure to choose a brand with low sugar content.

Conclusion: Making Healthier Choices a Daily Habit

Making a healthy drink choice can be as simple as adding a slice of lemon to your tap water or as complex as blending a nutrient-dense smoothie. The best approach is to start with the simplest and most accessible options, like plain or infused water, and gradually explore other beverages like green tea and homemade smoothies. Consciously replacing sugary drinks with these alternatives is a powerful step toward a healthier lifestyle. For more information on staying hydrated, consult resources like the CDC's "About Water and Healthier Drinks" guide. By understanding the options and their benefits, you can make informed decisions that support your overall health and wellness.

Frequently Asked Questions

The single best example of a healthy drink is plain water. It provides optimal hydration without any calories, sugar, or additives. Nutrient-rich options like unsweetened green tea and infused water are also excellent choices.

Not all smoothies are healthy. A truly healthy smoothie depends on its ingredients. Avoid excessive sugar by using whole fruits and vegetables, a protein source, and an unsweetened liquid base like water or almond milk instead of fruit juice.

To make infused water, combine slices of fresh fruits (like lemon or berries), vegetables (like cucumber), or herbs (like mint or basil) with water in a pitcher. Let the mixture steep in the refrigerator for a few hours to allow the flavors to develop.

For better health, you should avoid beverages with added sugars, including most sodas, energy drinks, and fruit drinks. Excessive sugar consumption is linked to weight gain, diabetes, and heart disease.

Yes, unsweetened green tea is a very healthy drink. It is rich in antioxidants, particularly EGCG, and has been linked to potential benefits for cognitive function, immune support, and heart health.

While 100% fruit juice does contain vitamins, it lacks the fiber of whole fruits and has concentrated natural sugars. For this reason, it should be consumed in moderation and is not as healthy as eating the whole fruit.

A great replacement for sugary sodas is sparkling water with a splash of 100% juice or a few slices of fresh fruit for flavor. You can also make your own fruit-infused water or brew unsweetened iced herbal tea.