While most dieters religiously record all their meals and snacks in the online diary, what about their drinks? Many beverages, such as milky coffees, fizzy drinks and even ‘healthy’ smoothies are full to the brim with calories – sometimes more than a fast food meal.
According to research from the Journal of the American Dietetic Association, 22% of people’s daily calories come from drinks, and that’s not including alcohol. If these aren’t subtracted from the amount of food you eat, then the pounds will pile on.
A panel of US experts claim it’s not simply the calories in sugary drinks that pose a problem, it is more to do with the way our bodies react to them. Professor Barry Popkin says, "Our thirst mechanism is different from our food and hunger mechanisms. There is clear consensus that when you consume beverages, you don't decrease food calories.” In other words, because drinks don’t satisfy your appetite, they don’t replace the food calories in your daily diet.
Find out if your beloved beverage is weighing you down with our ultimate guide.
Soft drinks
In the not-so-distant past, soft drinks were an occasional treat. Now, they’re an everyday tipple that tot up our daily calorie intake.
A 500ml bottle of soft drink provides over 200 calories and absolutely no other nutrients. So, glugging just one a day could stack on almost two stone over one year.
Flavoured waters, sports drinks, cordials and bottled teas can also be sugar-loaded, so always check the labels and opt for sugar-free varieties where possible.
Diet drinks contain very few calories, but remember that all carbonated drinks contain a weak acid that erodes tooth enamel, setting you up for dental decay.
As well as the calories found in the beverages themselves, research shows that fizzy drinks might actually make you eat more. An eight-year Harvard study of more than 50,000 nurses found that those who consumed the most fizzy drinks and sugary fruit juices also ate an extra 358 calories a day.
Teas and coffees
The nation’s favourite caffeine kicks are packed full of health-giving compounds and very few calories when taken black or with just a dash of skimmed milk. However, add a supersize cup, whole milk and sugar into the mix and your morning pick-me-up won’t do your waistline any favours.
Stirring in just one teaspoon of sugar to your tea or coffee adds 16 calories alone and a tall latte mocha has the equivalent of almost seven teaspoons of sugar. Costa’s massimo-sized mocha flake with cream and whole milk contains a whopping 1469 calories — more than a McDonald’s Big Mac and fries with an apple pie!
Follow these rules when ordering your beverage to go:
- Stick to small sizes as opposed to supersize.
- Always ask for skimmed milk.
- Skip the whipped cream.
- Don’t add sugar. If you can’t live without it, opt for an artificial sweetener.
- Don’t add sweet flavours, or ask for sugar-free syrup shots.
Hot chocolate
There are times when only a creamy, comforting hot chocolate will satisfy. Some options are frugal where calories are concerned, but others can be scarily high, especially when topped with whipped cream and marshmallows.
A low-calorie sachet mix, such as Skinny Cow or Cadbury’s Highlights, added to boiling water is a surprisingly tasty low-cal treat. When buying from a coffee shop, ask for it to be made with water or skimmed milk and forego the cream.
Smoothies and fruit juices
Some slimmers who think of themselves as health-conscious love smoothies and juices: they’re cool, refreshing and bursting with fruit goodness. Or are they? If you regularly grab one on the go as a quick alternative to breakfast, you might be staggered to learn their calorie count.
They’re available in bucket-size cups, which contain many calories from the vast quantities of fruit required to fill it, plus most have added sugar and syrups. Dietitian Dr Frankie Phillips explains, “Smoothies are a more concentrated source of calories than the fruit in its natural form and, because of that, they are also a more concentrated sugar source.”
The same applies with fruit juice. A medium sized, peeled orange contains just 85 calories and 4.6 grams of filling fibre, whereas it takes around two to three oranges to make a glass of OJ, with zero fibre.
Despite the high sugar content, smoothies and juices are admittedly a more nutritious choice than soft drinks and may provide vitamins, minerals and fibre, while contributing to your five-a-day fruit and veg intake.
Always stick to small sizes and try making your own with one of our delicious yet healthy smoothie recipes. Choose between refreshing Cool Summer Berry or taste-tingling Berry-Mint.
Keep count
You can still enjoy all the drinks mentioned, but in moderation. Don’t be seduced by the clever ‘supersize equals super value’ tactics. You’ll end up supersizing your body and your health problems instead.
Check the calorie count of your favourite drink. If it’s a show-stopper, find a healthier alternative and always remember to add every sip to your calorie count to get an accurate daily energy balance.
The table below is an example of changes you can make to reduce the calorie content of your drinks.
|
Brand
|
Wise Choice
|
Calories
|
Not-so-wise Choice
|
Calories
|
|
Boost Juice
|
Skinny smoothies, Berry Berry Light, kids
|
87
|
Super smoothies, Breakkie To Go Go, regular
|
576
|
|
Wheatgrass shooter (30ml)
|
20
|
Hot chocolate Indulgence, regular
|
396
|
|
Crussh
|
Juices, carrot, medium
|
85
|
Juices, Clean and Lean, large
|
211
|
|
Smoothie, Strawberry Cool, medium
|
156
|
Super smoothie, You’re Cherry Fit, large
|
296
|
|
Costa Coffee
|
Americano, medio
|
34
|
Mocha flake with cream, made with whole milk, massimo
|
1469
|
|
Latte, made with skimmed milk, primo
|
216
|
Latte, made with whole milk, massimo
|
765
|
|
Caffe Nero
|
Fruit Booster, strawberry and raspberry
|
163
|
Double chocolate frappe, made with semi-skimmed milk
|
469
|
|
Cappuccino, skimmed milk, regular
|
27
|
White chocolate mocha, semi-skimmed milk
|
414
|
Read our guide
for information on calories found in alcohol and how it can slow down your body’s ability to burn fat by 73%!