So we're two weeks into 2009. Have you broken that New Year's "I'm going to lose weight" resolution yet? Climbed on the scale only to find — horrors — that the numbers went up rather than down?

Perhaps the simplest way to start the scale on a downward trend, according to nutritionist Nicole Kerr and pediatrician Dr. Galen Chock, is to pay attention to the beverages we are consuming. They call it the "Beverage Battle," a phrase coined in their Hawai'i Pediatric Weight Management Toolkit.

National studies indicate that Americans have dramatically increased their caloric beverage intake, said Chock, president of the Pediatric Foundation of Hawai'i. While no local studies have been done as yet, he sees a surprising number of overweight keiki in his practice.

Chock said he's surprised at how many parents do not seem to realize how many calories their families consume in the form of beverages.

Since liquids go down so easily and quickly, it's hard for many people to imagine how many sugar-laden calories can be hidden in that innocent-looking can, glass or cup.

For example, one can of Coke or Sprite equals 10 teaspoons of sugar. To put that in perspective, the government recommends not more than 15 teaspoons of added sugars for boys and 10 teaspoons for girls each day.

The Toolkit offers this warning: "The increasing consumption of soft drinks and fruit drinks by children and adults appears to be a major source of our obesity epidemic. These drinks have little to no nutritional value, are loaded with sugar, have lots of calories and can cause cavities."

The solution, the authors suggest, is to limit soda, sugar-sweetened drinks, sports and energy drinks, fruit drinks and juice. They advise limiting juice to 1/2 cup or 4 ounces per day — or, better yet, eating a piece of fruit instead of drinking juice. The fruit takes longer to eat and has the added benefit of fiber.

As with anything you consume, it's important to read the label to identify hidden calories or sugars. "Don't drink anything you need a chemistry degree to read," Kerr said.

For more information on the Hawai'i Pediatric Weight Management Toolkit, ask your doctor or visit www.pfoh.org.

WHAT CAN YOU DRINK?

Quench your thirst with water.

• It is cheap — just turn on the faucet! Hawai'i has great drinking water.

• Keep a reusable bottle of water in your car.

• Serve water between meals.

• Choose water instead of soda from vending machines.

• Add lemon, lime or orange slices to a glass of plain or bubbly water.

Milk is a healthy option.

• Choose skim or 1 percent milk.

Diet drinks.

• Be careful with these; many people who drink them gain weight because the sweet taste fools the brain into thinking the user is hungry; you may eat more.