The hot weather is upon us! If you find your thirst rising with the temperatures it may be time to think about what’s in your glass. This is because the variety of beverages is ever-increasing, and so is the size of the container. In past years we have seen an explosion of large beverage containers, especially for soda pop and coffee-type drinks. In fact, new cars even have a larger-size cup holder! As for variety, there are literally thousands of options, from vitamin-added water to energy drinks, juices, sweetened milks, non-dairy beverages, iced or hot coffees, milkshakes and smoothies; and new products continue to be created.
It is wonderful to have such a selection of drinks but it is wise to know a little bit about what you are consuming. Most people are truly shocked to learn how many calories beverages can contain. A drink can have as many calories as an entire meal. Look at the chart below and see for yourself!
| Beverage | Size | Calories | Sugar in grams (and tsp.) | Fat in grams (and tsp.) |
| Water | 8 ounces(250 mL) | 0 | 0 | 0 |
| Orange Juice | 8 ounces(250 mL) | 130 | 32 g(8 tsp.) | 0 |
| Apple Juice | 8 ounces(250 mL) | 121 | 30 g(7.5 tsp.) | 0 |
| Milk, 2% | 8 ounces(250 mL) | 130 | 12 g(3 tsp.) | 5 g(1 tsp.) |
| Chocolate Milk, 2% | 8 ounces(250 mL) | 203 | 32 g(8 tsp.) | 5 g(1 tsp.) |
| Soy beverage, plain | 8 ounces(250 mL) | 85 | 4 g(1 tsp.) | 2 g(1/2 tsp.) |
| Soy Beverage, flavoured | 8 ounces(250 mL) | 162 | 26 g(6.5 tsp.) | 2 g(1/2 tsp.) |
| Coffee, black | 10 ounces(300 mL) | 0 | 0 | 0 |
| Coffee with one tsp. sugar and one tablespoon cream | 10 ounces(300 mL) | 36 | 4 g(1 tsp.) | 1.5 g(1/3 tsp.) |
| Coffee with two tsps. sugar and two Tbsps. Cream ( “double double”) | 10 ounces (300 mL) | 72 | 8 g(2 tsp.) | 3 g(3/4 tsp.) |
| Fancy Coffee | 10 ounces(300 mL) | 250 | 41 g(10 tsp.) | 8 g(2 tsp.) |
| Milkshake | Small (approx. 11 ounces) | 560 | 98 g(24 ½ tsp.) | 14 g(3 ½ tsp.) |
| Milkshake | Large (approx. 23 ounces) | 1150 | 202 g(50 ½ tsp.) | 29 g(7 ¼ tsp) |
| Coke, Pepsi | 1 can(355 mL) | 120 | 40 g(10 tsp.) | 0 |
| Sprite, 7Up | 1 can(355 mL) | 120 | 40 g(10 tsp.) | 0 |
| Large fountain pop | 7 ½ cups(1.9 L) | 832 | 208 g(52 tsp.) | 0 |
| Sports Drink | 2 1/3 cups(591 mL) | 158 | 39 g(10 tsp.) | 0 |
| Ice slush | 2 cups(500 mL) | 130 | 36 g(9 tsp.) | 0 |
Source of nutrition information: Canadian Nutrient File
As you can see, it matters what you put in your glass. Everything is OK in moderation, but calories, fat and sugar can add up fast in pops, juices, milkshakes and fancy coffees! It has even been suggested that adding one can of pop to your day can result in a weight gain of 15 pounds in a year.
We do need to drink fluids throughout the day, with an estimated 8-10 cups daily. Here’s a strategy that won’t add to your waistline:
2-3 cups of low fat milk (2% or less) or unsweetened soy milk
2-3 cups of coffee or tea (with milk but no sugar)
2-3 cups (or more) of water, sparkling water (soda) or herbal tea
If you have trouble drinking water, try these tips:
- Keep a jug of cold water in the fridge
- Carry a water bottle and refill it throughout the day
- Serve water with meals
- Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon, or drink sparkling water
- Add a splash of 100% juice to sparkling water
- Brew a pot of herbal tea then cool and keep in the fridge.
By Barbara Allan RD
