Are you trying to cut your grocery bills? Would you like to cut some calories, too?

Then it is time to think about your beverage choices. Beverages provide about one quarter of daily calories on average. Half of the added sugar consumed in the United States comes from sweetened beverages, providing 200-300 calories a day. A recent study in the American Journal of Clinical Nutrition concluded that calories from beverages are not recognized as calories by the body and as a result, do not cause a person to eat fewer calories from other sources.

Guidelines for healthy beverage consumption have been proposed by a panel of researchers concerned about the growing obesity epidemic and the increased consumption of calories from beverages in this country. Their guidelines for recommended beverage servings are shown in bold print below. The price shown for each category of beverages is the cost per quart of the store brand in a local supermarket.

Level 1: Water (20 to 50 ounces daily). Water is the best choice for hydration needs. It also is the least expensive beverage if you choose tap water (about 0.0005 cents per quart). Bottled water costs 62.8 cents per quart.

Level 2: Unsweetened Coffee and Tea (0 to 40 ounces daily). Both coffee and tea have some health benefits related to antioxidants and other micronutrients. Limiting caffeine to 400 milligrams per day is recommended. Sweetened coffee and tea are listed in Level 6.

Level 3: Low Fat (1 percent) or Non Fat (skim) Milk and Soy Beverages (0 to 16 ounces daily). Milk provides calcium, vitamin D and protein, which are essential to strong bones and teeth. Skim milk costs 47.3 cents per quart, making it a nutritional bargain.

Level 4: Non-calorically Sweetened Beverages (0 to 32 ounces daily). Substituting a 12-ounce diet soda for a 12-ounce sweetened soda saves 150 calories. FDA-approved non-caloric sweeteners are safe in moderation. The store brand of soda costs 37.4 cents per quart.

Level 5: Caloric Beverages with Some Nutrients: (0-8 ounces per day). One hundred percent fruit and vegetable juices can be used to meet half of the recommended amounts per day for fruits and vegetables. Because they lack fiber, they are not as filling as eating whole fruits and vegetables and the calories from them do not register as food. Bottled juices cost $1 or more per quart.

Level 6: Calorically Sweetened Beverages Without Nutrients: (0 to 8 ounces per day). Carbonated and non-carbonated sweetened beverages are included in this category. An 8-ounce serving of soda contains 7 teaspoons of sugar per 8 ounces and costs 37.4 cents per quart. Sports beverages have 3 1/2 teaspoons of sugar per 8 ounces and cost 79 cents per quart. Vitamin water contains 3 teaspoons of sugar per 8 ounces and costs $2 per quart.

Drinking your calories can be costly to your food budget and to your waistline so choose your beverages wisely.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County

Asparagus Penne

Makes 4 servings

6 ounces penne pasta

1 tablespoon olive oil

2 cloves garlic, minced (or 2 teaspoons bottled minced garlic)

1 pound fresh asparagus, cut into 1-inch pieces

1 cup cherry or grape tomatoes

1/2 cup frozen peas

1/2 cup chicken or vegetable broth

2 tablespoons chopped fresh basil (or 2 teaspoons dried basil)

1 cup grated Parmesan cheese, divided

Cook pasta according to package directions. Drain and place in a large serving bowl. In a large skillet, heat oil over medium heat. Add garlic and cook 1 minute. Add the asparagus and cook for 3 minutes or until slightly soft. Add the tomatoes and peas. Cook for 2 minutes more. Pour broth into the pan. Simmer for about 3 minutes. Pour over pasta in the serving bowl. Add basil and half of the Parmesan cheese and toss well. Garnish with remaining cheese and serve immediately.