Obesity rates are staggering — it’s estimated 66% of Americans are overweight and liquid calories are part of the problem. Guzzle a 20-ounce bottle of Pepsi (or two 20-ounce bottles of Vitamin Water or Gatorade) and it will cost you 250 calories. Order that Starbucks Venti Caramel Macchiato and you’re looking at 405 calories!
Although, loaded beverages can be a delicious occasional splurge (I admit it!), when it comes to managing your weight, remember to account for those calories and moderate your intake.
Consider this: Trim 500 liquid calories from your daily diet and you’ll save 3,500 calories a week. That’s potentially ONE pound lost per week and more than FIFTY pounds lost at the end of the year!
Follow these three tips to avoid packing on the pounds:
1. Think before you drink
Be mindful of beverages loaded with caloric ingredients — sugar, corn syrup, fructose, milk, cream, syrup, special flavoring and even fruit juice. When it comes to managing your weight, calorie-free water or freshly brewed unadulterated tea
will always be your best bet .
2. Calculate the “total calories” you’ll be drinking — not just one serving.
Many beverages list calories per serving, but pack 2 or more servings into each bottle. Make sure you look at the serving size… and calculate how many servings (and total calories) are included in one container.
3. Healthy drinks can also pack on the pounds
Just because a product claims to be “all natural,” or contain “no refined/added sugars,” doesn’t mean it’s calorie-free. For example, 100% fruit juice and fruit smoothies are filled with nutrition but also often high in calories. If you’re watching your weight you are better off eating fruit versus drinking it.
Total calories in popular beverages:
Soda
Soda (20-oz bottle) = 250 calories
7/11 Big Gulp (32-oz) = 400 calories
Large movie theatre soda (44-oz) = 550 calories
7/11 Double Big Gulp (64-oz) = 800 calories
Tea and Coffee Drinks
Snapple Peach Iced Tea (16-oz bottle) = 200 calories
Arizona Lemon Iced Tea (20-oz bottle) = 225 calories
Starbucks Mocha Frappuccino:
- Tall (12-oz) = 200 calories
- Grande (16-oz) = 260 calories
- Venti (24-oz) = 390 calories
Starbucks Caramel Macchiato = Grande (16-oz) = 270 calories Venti (24 oz) = 405
Starbucks Chai Iced Tea Latte = Grande (16-oz) 260 calories Venti (24 oz) = 390
Duncan Donuts, Coffee Coolata (16-oz w/2% milk) = 190 calories
Fruit Beverages
Jamba Juice: Banana Berry (classic smoothie):
- 16-oz = 280 calories
- 24-oz original = 450 calories
- 30-oz power = 600 calories
POM Pomegranate Juice (16-oz bottle) = 320 calories
Orange Juice (pint container, 16-oz) = 220 calories
Orange Juice (one cup) = 110 calories
Naked Juice-Orange Mango Motion (16-oz container) = 240 calories
Odwalla Citrus C Monster (16-oz container) = 300 calories
Country Time lemonade (12-oz can) = 130 calories
Minute Maid lemonade (20-oz bottle) = 260 calories
Flavored Waters and Sports Drinks
Vitamin Water (20-oz bottle) = 125 calories
Life Water (20-oz bottle) = 125 calories
Gatorade (20-oz bottle) = 125 calories
Freshly brewed iced tea
Any size, any flavor unsweetened = 0 calories!
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