Are You Drinking Your Calories?

You may know your daily calorie intake when it comes to food, but how many liquid calories are you adding? What you consume in fluids can make a big difference.

Many people don't realize just how many calories beverages can contribute to their daily intake. As you can see in the example below, calories from drinks can really add up.

Substituting no- or low-calorie drinks for sugar-sweetened beverages cuts about 650 calories in the example above.

Be aware that the Nutrition Facts label on beverage containers may give the calories for only part of the contents. The label may list the number of calories in an 8-oz. serving (100) even though the bottle contains 20 oz. or 2.5 servings. The contents of the entire bottle actually contain 250 calories even though what the label calls a "serving" only contains 100.

Now that you know how much difference a drink can make, here are some ways to make smart beverage choices:

• Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.
• For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
• Don't "stock the fridge" with sugar-sweetened beverages. Instead, keep a jug or bottles of cold water in the fridge.
• 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 plain sparkling water for a refreshing, low-calorie drink.
• When you do opt for a sugar-sweetened beverage, go for the small size. Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100 calories.
• Be a role model for your friends and family by choosing healthy, low-calorie beverages.