Last month, I wrapped up a three-part series on macronutrients with carbohydrates. Here’s your gentle reminder not to be afraid of carbs, but rather to choose nutrient-dense carbs, like fruits, vegetables, whole grains and low- or no-added-sugar dairy products. Carbs give us energy, fiber, vitamins and minerals, and should make up about half our daily caloric intake.
This month, I’m going to talk about something else we consume that adds to our daily calorie count, but likely one we’re not thinking about: beverages.
And while alcohol can be high in calories (and problematic in other ways, obviously), I’m not JUST talking about imbibing. Most drinks, with the exception of water and diet drinks, add to our daily calorie intake but not nutrition. Drinks don’t tend to help us feel full, meet our protein needs or add measurable vitamins or minerals to our diet.
Let’s think through our day. Most of us start with a cup of coffee, and I’d wager that most of us don’t drink it black. So, your morning cup could have as little as 50-100 calories with a bit of cream and sugar, or as many as 300 calories if you’re getting a fancy drink at Starbucks. Additionally, you might drink some juice at breakfast, like I do. If you drink 8 oz of juice, you’re consuming about 110 calories, which is about double the calories of an orange, but very little of the fiber. I recommend decreasing your morning juice to a half-cup (4 oz) maximum.
Next, you may have a second cup of coffee (+75 calories, approximately) sometime between breakfast and lunch. Hopefully, you’ve already started sipping on your water bottle at this point, too.
Is anyone drinking sugar-sweetened beverages at lunch on a regular basis anymore? I feel like soda has gone the way of the cigarette…right? So, you could have 0 additional calories from your drink, or you could choose a soda (+150 for Coke, +180 for Crush), or an energy drink (+140 for a Rockstar, +170 for a Red Bull). I recommend water.
Unfortunately, when that mid-afternoon slump hits, most of us reach for a second cup of coffee. (Anyone read my series on caffeine earlier this year? Delay your morning cup, people!) And if you’re anything like me, there is something about the afternoon coffee that feels ‘special.’ I’m much more apt to spring for something flavored if I’m ordering my coffee out, as opposed to making it at home. (+200 calories for a latte.) I recommend taking your coffee with as little sweetener as you can tolerate. When I’m out, I order my drinks ‘half-sweet.’ Your coffee shouldn’t taste like a milkshake.
At dinnertime, just like at lunch, opt for water. And while I’m not going to advocate for or against drinking a glass of wine or beer in the evenings, I’ll gently remind everyone that alcohol has calories, too. A glass of wine (+125) or a beer (+100-300) aren’t inconsequential.
My recommendation? Consider the mocktail! They’re all the rage right now, or at least that’s what Instagram tells me. It could be as simple as kombucha served in a wine glass, or as involved as following a recipe with a handful of ingredients and a garnish. You pick! Something I do to jazz up a seltzer water is to add a splash of juice and one of those immunity ‘shots.’ It’s sparkling and refreshing, and full of immune-boosting vitamins! For fall, try adding a splash of apple cider to a ginger seltzer water, then top with cinnamon and lime zest.
Bottom line: maxing out on sweetened beverages could add about 700 extra calories per day, which is like having an additional meal. I recommend being mindful about what you’re drinking, choose water and other unsweetened beverages most of the time, and enjoy the sweetened ones as a treat!
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