Slurping down empty calories is one of the easiest ways to derail a healthy eating plan. But beverages can also play a positive role in your smart snacking strategy. Instead of turning to fat- and sugar-laden sweets when a craving hits, try one of these natural drinks, slushies, or smoothies, perfect for sipping on the go.

This recipe makes a refreshing and nutritious snack -- especially once you swirl in fresh fruit. Makes 4 shakes (188 calories each).

This cool treat derives its deep flavor and color from blackberries, rich in vitamin C, mixed with a few spoonfuls of honey. Ground cardamom provides a counterbalance to the sweetness. Makes 4 servings (158 calories each).

A fun twist on a warm-weather classic gives this not-too-sweet treat a beautiful presentation. Makes 4 servings (about 130 calories each).

This delightful summer slushie blends bananas, pineapple, orange and lemon juice, and sugar. Lemon-lime soda and mint sprigs are optional. Makes 6 servings (165 calories each).

Serve this sweet summery drink with plenty of ice and fresh raspberries. Makes 10 drinks (78 calories each).

Protein-rich tofu gives this drink a thick and creamy texture, and frozen blueberries, cherries, and grapes deliver deep flavor and additional antioxidants. Makes 4 servings (110 calories each).

Frozen mango lends this smoothie its sweetness and smooth texture while adding vitamins B6, C, and E. Makes one 8-ounce smoothie (52 calories).

By swapping soy milk for regular, you ensure that dark chocolate's antioxidants will be more fully absorbed. Makes 4 servings (327 calories each).

This infusion can be a soothing antidote on a chilly winter day -- but it's equally delicious chilled and served on ice. Makes 4 to 6 servings (about 38 calories each).

Rather than reach for a sugary black-tea brew, quench your summer thirst with a homemade herbal iced version. This recipe uses chamomile and lemon verbena, which lends a pleasantly sweet flavor. Makes 4 servings (86 calories each).

Citrus juice enlivens this brew while lemon zest adds depth of flavor. Use organic fruit to avoid detergents and dyes in the rind. Makes 4 servings (140 calories each).

Fruit juice is a great way to sweeten iced tea brews naturally. The raisins in this recipe also add a natural sweetness. If you can't find raspberry juice, substitute cherry juice. For an easy berry variation, try blackberry leaves with blueberry juice. Makes 4 servings (120 calories each).

Don't forget that cocktails have calories, too. Thinking about them as snacks, not just something to wash down your food, will help keep you from going overboard with drinks. Makes 8 servings (95 calories each).

An electric juicer, required for this recipe, is a worthy investment if you're a fan of fresh fruit and vegetable juice. This horseradish-spiked snack is perfect for on-the-go, and it's rich in vitamins -- with less salt than store-bought. Makes 2 servings (140 calories each).

Breakfast shakes made with blueberries and yogurt are a healthy way to start the day. In this refreshing smoothie, yogurt provides protein as well as calcium and B vitamins. Blueberries rank third as a natural source of antioxidants, after prunes and raisins. Makes 2 servings (155 calories each).

Spice up your afternoon with this sweet and warming grapefruit brew. Makes 4 servings (75 calories each).

Consider this recipe a three-for-one: You can make as directed for a hot or iced tea; or, you can make a frozen granita. Makes 4 servings (30 calories each).

Use leftover rice to mix up a creamy breakfast or snack sweetened by honey and cinnamon. (Calories vary based on ingredient quantity.)

Drink this delicious shake right away before the avocado oxidizes and turns brown. Makes 6 servings (222 calories each).

This smoothie derives protein and healthy fat from silken tofu and avocado; pear juice sweetens it. Makes 4 servings (166 calories).

Create sparklers using fresh, organic juices -- look for ones without added sugar or high-fructose corn syrup -- and sparkling mineral water. With an effervescent kick, a generous dose of vitamins, and less sugar than straight juice, they provide a healthy way to rehydrate.

Get the Cranberry-Grapefruit Sparkler Recipe
Get the Spiced Pomegranate Sparkler Recipe

Each recipe makes 2 servings (50-100 calories each).

Get your protein, potassium, calcium, fiber, and omega-3s in a delicious morning shake. Makes 1 serving (245 calories).

Tangy mango granita is packed with flavor and loaded with vitamins A and C, courtesy of the fresh mangoes. Whisking the granita as it freezes ensures that it reaches the proper consistency. Makes 4 servings (108 calories each).

The mellowed acidity of aged balsamic vinegar pairs perfectly with the sugary sweetness of strawberries. For a special presentation, garnish with wild strawberries. Makes 4 servings (110 calories each).

This icy treat has a lighter flavor than its dark color suggests, thanks to green tea and agave syrup. Makes 4 servings (54 calories each).