The calories in our beverages keep creeping up; it's no wonder our obesity rates are also going up. Take a look at this table I compiled with popular drinks. Keep in mind that the most popular size in America is more like 20 oz, so the numbers would have been much higher for the 16 oz beverages.
McD Choc McCafe shake
McD Choc Triple Thick shake
McD Hot Cocoa-nonfat milk
McD Hot Cocoa-whole milk
Coca Cola bottle
Mountain Dew bottle
Rock Star Energy Drink
Fruit Flavor Pedialyte
Vitamin Water Guava
Arizona Lemon Ice Tea
Minute Maid Lemonade
Minute Maid Orange Juice
Is your favorite beverage on this list? How do I use this table? Let's say you drink a 20 oz Coca Cola, that will set you back 240 calories, 65 g sugar or 16.25 tsp sugar. If you have 1 soda daily, at the end of a year you will have gained 25 pounds! Now let's say you enjoy a daily McD Frappe at 550 calories, at the end of a year say hello to over 57 pounds.
I never realized how much Gatorade people consumed until I worked clinic. What I encountered in clinic were parents who had no idea that Gatorade had sugar and thought it was good for their kids. After doing some digging around I learned that the Pediatricians were the culprit of this misinformation. Instead of telling parents to give kids Pedialyte when they had diarrhea or vomiting they would tell them they could also give Gatorade. When I would tell them how much sugar is found in Gatorade they were shocked. Not only were they giving their kids Gatorade when sick, but also regularly. If you have a daily Gatorade habit you are going to gain almost 13 pounds a year.
Even Vitamin Water has sugar. If you want to reduce the calories coming from beverages my recommendations are to drink mostly 1% or skim milk, black or green tea and water. I drink 2 cups of coffee in the morning, although I'm trying to change over to black tea. I'm also trying to drink a cup of green tea before bed. Did you know that both green and black tea are considered Superfoods? If you want some flavor in your water I recommend True Lemon, True Lime or True Orange, they have no sugar.
I have to be sick to drink soda like Ginger Ale or 7 Up for the bubbles. Recently I purchased can unflavored sparkling water (contains no sugar). Next time I get sick I'm going to add some True Lemon to the sparkling water and save the calories from the Ginger Ale.
If you are a visual person check out http://sugarstacks.com/. Please check out Beverages and Shakes and Smoothies. I have used this website with many clients.
To conclude, watch what you are drinking just like you watch what you eat. They easily go down but the calories in drinks can be sabatoging your weight loss efforts.
What are some of your favorite beverages?