Nutrition Articles

The Sneaky Calories You're Sipping On

Rethink Your Drink

By Sarah Haan, Registered Dietitian         
Page 4 of 3

So often, we focus on what we're eating when we want to lose weight or get healthier, but don't forget about liquid calories. You don't have to swear off soda or your morning latte to reach your goals. Just be aware of how much you're drinking, and follow these beverage guidelines to fit your favorite tasty drinks into your healthy eating plan.

Calorie Comparison Chart, The Beverage Institute for Health and Wellness.
Know Your Daily Liquid Calorie Intake,
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About The Author

Sarah Haan Sarah Haan
Sarah is a registered dietitian with a bachelor's degree in dietetics. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food. See all of Sarah's articles.

Member Comments

  • I gave up all sugar and diet sodas about four months ago. Too many daily calories.
    I drink Snapple Diet Lemon Tea and it's about 10 calories and tastes good too. - 4/7/2016 9:16:17 PM
    I hate plain water and those enormous amounts some fools say to drink everyday. That's ridiculous!! I have been drinking black coffee or plain tea, hot or cold, for years and years now. It's fine, does not mess with weight issues. But you don't have to drink huge amounts, at all. Don't believe it, it doesn't make you feel full so you eat less, at all, only momentarily. - 3/31/2016 7:03:22 AM
  • i drink a lot of water, I drink water with every meal. I do not drink tea. I mostly drink black coffee I am not a soda or juice drinker. These articles make me feel guilty because I stopped at McDonalds yesterday and had a medium sugar free French vanilla iced coffee. That is an occasional treat for me. Drinking calories is not my problem I have a problem with bread and sweets. My nemesis. - 3/20/2016 10:52:29 AM
  • A few years ago I was drinking coffee and energy drinks on a regular basis. It never entered my mind how I was drinking my calories...... - 3/15/2016 11:42:01 PM
  • I put juice in my smoothie and drink a small iced cappuccino in the morning. I drink a 24oz bottle of water on the way to work and then drink water all through the rest of the day. I'm actually being told when I run my nutrition report that I'm not getting enough calories and my clothes are definitely starting to hang so I'm just going to enjoy my iced capp until April 8th. After that - Tim Horton's doesn't exist where I'm moving to so I'll be saving money and calories then! It will be an occasional treat rather than a morning habit. - 3/10/2016 10:11:48 AM
  • Just enjoyed a mile walk and a smoothie made with I teaspoon of natural peanut butter, black berries, strawberries, papaya, banana, and almond milk. Yum Yum :-) - 1/26/2016 8:16:28 PM
    Your research on alternatives for milk is not necessarily true - needs some tweaking.
    - 1/26/2016 3:53:30 PM
  • I gave up "drinking my calories" years ago! I consume soda only if desperate and there is no other choice (fortunately that occurs rarely), juice very occasionally and I prefer my coffee black. Just thinking about the calories in some of the coffee drinks is enough to keep me from choosing them. Water is my beverage of choice along with my flavoured morning coffee and a cup of green tea in the evening. - 1/26/2016 11:24:24 AM
  • Very informative. I don't like to drink water, but I've learned to put lemon or orange slices in it, sometimes a sprig of fresh mint and go for it. When fresh fruit isn't available, I put an once of fruit juice in 8 or more ounces of water and go for it. - 1/25/2016 7:36:13 PM
    Like many others, I just make my morning coffee at home so I can control (and accurately track!) the calories I add. I also have started ordering water to drink in restaurants. ($2.50 for a glass of iced tea?!?!?!?!) I'm not big on juice or juice drinks, so my biggest downfall at home is soda. I have discovered that sodas made with my SodaStream have fewer calories, so I feel a little better about that, but still try to limit my intake to weekends. - 1/25/2016 10:21:57 AM
  • The concluding paragraph saying that you don't have to give up the beverages you're drinking - it should be noted that maybe soda shouldn't be included, if only for health reasons. - 1/22/2016 11:13:45 PM
  • Rather than buying a mocha (300 to 500 calories) I make my own, to my morning coffee, I add a packet of hot chocolate mix (80 calories for regular; less than 10 for sugar free).

    I also make my own fruit drinks . . . in one glass of water, drop one frozen strawberry (or any frozen fruit, blueberries are great). Can add sweetener, if you like. - 1/21/2016 1:53:50 PM
  • Great article. I do know how many calories are in these beverages. I have been drinking black coffee and water for a very long time but a few years back started drinking a grande mocha from star bucks. I usually drink this on Saturday for breakfast and have it with skim milk. 350 to 400 calories for breakfast once a week is good for me. I don't drink pop or juice at all but I give my granddaughter juice and my grandson drinks chocolate milk. I will need to watch out on their calories as well. - 2/19/2015 9:43:37 AM
  • This has been one of the most helpful and healthful things I've done so far is to stop adding beverages to my meals. (It's cheaper too.) I don't miss them (I thought I would) and it's caused me to take a liking to water! I never used to drink enough water, and now I enjoy it. I agree beverage calories add up fast, and it's too easy to overlook portions in a store-bought beverage. It's also way too easy for me to order a beverage when I eat out, and the refills appear like magic, and then I get a take-home cup because I'm hooked on whatever I've been sipping through the whole meal. Water is so much better - now when I eat out, I get a take-home cup of water too. Obviously there are many other adjustments I need to make to eat healthier, but this was a huge one. - 11/25/2014 2:19:19 PM
    Where do these so called "Studies" get their answers from, where are the people living? I haven't drank anything but black coffee since 2004, never drank soda of any kind, and only drink a few sips of water for my daily thyroid med..............
    .......I don't buy any of those juices, they keep advertising, no kid's drinks, nothing. Plain water doesn't cut it for me, black coffee is just fine, can be decaf, doesn't matter, it's the taste I enjoy, not the caffeine. - 11/25/2014 12:54:17 PM

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