Re: how much soda everyday is safe for us?

Hi, Becky.  I'm guessing that you like to drink soda!

There is no one answer to your question because of the variables that each 
individual's body adds to the equation.  Some people with a family history 
of diabetes would be wise to reduce their intake of sugar-sweetened soft 
drinks; others are sensitive to artificial sweeteners that the diet soft 
drinks contain.  If neither of these situations is the case then, in 
moderation, soft drinks can be part of your diet.

That being said, at your age, your body requires a balanced diet that 
includes sources of dietary calcium.  If one drinks soda to the exclusion 
of a food group, it is certainly not the best scenario for one's body. If  
drinking soda has you cutting back on nutritious foods or, adds 
significantly to your recommended daily calorie intake, it is important 
to try to reduce the quantities of soda you are drinking.

If by taking more calcium, you mean via cheeses, vegetables, canned 
fish(- chew up those soft bones!), etc., this would be reasonable.  If you 
want to drink soda and expect to get adequate calcium simply by taking a 
calcium supplement, this would be less than ideal as the body cannot 
utilize this form of calcium as efficiently as from dietary sources.

Have you tried replacing your soft drinks with bottled water, Becky?  Start 
with switching every other soft drink you would usually have with water. 
Water should be an important part of your diet.  It is less costly than 
soft drinks, too.