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Think About Your Drink
In the heat of the summer sun, nothing spells refreshments like a cold, thirst-quenching beverage. But be sure to choose your beverages carefully, since extra calories from sugar-sweetened beverages can add up fast.
Many people don’t realize just how many calories beverages can contribute to their daily intake. In fact, some beverages that may appear to be “single serve” containers can really contain two or more servings, so it’s a good idea to always check the nutrition facts panel carefully.
The good news is that with a few small changes, you can really reduce the number of calories you are getting from beverages. Here are the calories in some of the commonly consumed drinks and some good “swaps”.
| Instead of... | Try | |||
| Morning cup of coffee | 16 oz. latte made with whole milk 220 calories, 11 grams of fat |
16 oz. latte made with skim milk 130 calories, 0 grams of fat |
That's a savings of 90 calories and 11 grams of fat | |
| Lunch-time refreshment | 20 oz. bottle of cola 250 calories, 69 grams of sugar |
20 oz. water with fresh lemon 0 calories, 0 sugar |
That's a savings of 250 calories and 69 grams of sugar | |
| Evening Workout | 12 oz. sports drink 100 calories, 25 grams of sugar |
12 oz. water 0 calories, 0 sugar |
That's a savings of 100 calories and 25 grams of sugar | |
| Dinner-Time | 16.9 oz. Sweetened lemon Ice Tea 130 calories, 33 grams of sugar |
2 oz. 100% cranberry juice mixed with 14 oz of sparkling water 30 calories, 8 grams of sugar |
That's a savings of 100 calories and 25 grams of sugar | |
Just making the simples swaps above can save you 540 calories a day |
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The Centers for Disease Control and Prevention (CDC) offers the following tips when choosing a beverage:
At the coffee shop
- Request your drink be made with fat-free milk instead of whole milk
- Skip the extra flavor syrups, like vanilla or hazelnut which add extra calories and sugar.
- Skip the whip cream which adds extra calories and fat
- Milk contains many essential vitamins and minerals, but it also contains calories and fat. Choosing low-fat or fat free milk is a good way to reduce your calorie intake and still get the nutrients you need
At the gym
- Drink water to hydrate yourself rather than a sports drink which contains calories (carbohydrates) and often electrolytes. Sports drinks are mainly intended for athletes that are exercising at a high intensity for an extended period of time.
Anytime
- Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.
- Carry a re-useable water bottle with you and refill it during the day
- If you choose a sugar-sweetened beverage, go for the small size – 8 oz.
For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com.
