Tipping the Calorie Balance
How many calories a day do you think you consume from beverages?
Cutting the calories in your drinks can go a long way towards helping you reach your calorie goal.
Small (12 oz) caffè latte w/ fat-free milk instead of Medium (16oz) made with whole milk
Bottle of still or sparkling water instead of 20 oz regular soda
Water with a slice of lemon instead of sweetened iced tea (16 oz)
Sparkling water with a splash of 100% fruit juice instead of 12oz of regular ginger ale
*Some diet soft drinks can contain a small number of calories that are not listed on the nutrition facts label.
Source: Rethink Your Drink. Department of Health and Human Services. Centers for Disease Control and Prevention.
Look Out for High-Calorie Culprits
Many drinks contain more calories than you may think!
Read the nutrition labels and become aware of what is a serving size and how many servings are in the container.
Don’t assume that 1 container = 1 serving.
Above is the Nutrition Facts label on a 20-ounce bottle of soda.
- It says that one serving is 8 oz.
- Each serving contains 100 calories and
- There are 2 1⁄2 servings in the bottle.
If you were to drink the entire bottle (100cals x 2 1⁄2 ) you would take in 250 calories .
Calories on the Go
Check the website, or in-store nutrition facts.
When a coffee or smoothie craving kicks in, try these tips:
At the coffee shop:
– Ask for skim instead of whole milk.
– Order the smallest size you can get.
– Hold the flavors syrup which contain sugar and add calories.
– Skip the whipped cream which adds calories and fat.
– Order plain coffee with skim milk. Or drink it black.
At the smoothie stand:
– Pick the smoothie with the least calories.
– Ask for your smoothie to be made without added sugar. Fruit is naturally sweet.