One of the best ways to lose weight, or to maintain your current weight, is to stop drinking milk, juices and/or sodas with your meals. That can be 200 Calories (or Kcal) per drink, or 600 Calories per day!
Unless you are trying to gain weight, there is no need to drink anything other than water, natural or sparking. Darren Campbell drank bottled water with his meals, as compared to Peter Radford whose diet would shock you for a world class elite athlete, and he ran 10.29 back in his days!
The study compares 71 different foods, and is originally organized going from low to high calorie density. Which of those amounts sounds more like a proper and filling meal to you?
The pictorial is rather shocking, and I hope it helps you make the right food decisions each and every day!