What could be better than an ice cold drink in the hot summer months? Or how about a steaming cup of coffee or tea when the north winds bring us snow and ice? We live in a culture with an endless number of appealing beverage choices. Are you paying attention to the calories? They can quickly add up! Having a sense of what choices to make will help you manage your calorie intake.

You may want to take a moment and read an article I posted earlier on how beverages are quite literally making people fat. (The Calories You Drink May Be Making You Fat!) Beverages may account for more hidden calories than anything we eat.

Fortunately there is a place for healthy beverages in a low calorie diet. What is important to keep in mind is the need to choose low fat and unsweetened or at least minimally sweetened whenever possible.

Coffee and tea offer many benefits in the way of antioxidants. But you’ll want to watch the sugar. Whether or not to use low calorie or calorie-free sweeteners is a personal choice. I prefer not to use any because I have doubts about their long-term safety but many health professionals would disagree with my position. I also don’t like the flavor some sweeteners impart. The ultimate decision is yours. Something else to keep in mind is whether or not caffeine is a good choice for you. (To learn more about the health benefits and drawbacks to caffeine read: “Caffeine: the good, the bad, and the maybe“.

Low fat milk can be a good source of much needed calcium, protein, and other vitamins and minerals but it is not the only choice. Consider soy milk, nut-based milk (such as almond), rice or other grain-based milk. However, the nutrient content of non-dairy milks will not be as good as cow’s milk unless you pick brands that are fortified with calcium and other nutrients. Soy milk has about the same or slightly less protein than cow’s milk. Rice and other grain-based milks typically have little protein.

If you would like to read more about the health benefits, nutrition, and availability of non-dairy milk, I recommend a detailed and informative article written by dietitian and vegan, Stephanie Gall. (Vegetarian Journal, Jan-March, 2008)

Although fruit juice offers nutritional benefits, I recommend limiting the amount of fruit juice you drink. You’ll get more fiber and other nutrients by eating fresh fruit. (You still need to watch the calories. Read Low Calorie Fruits: 100 Calories or Less)
In addition, fruit may give you more of a sense of fullness and satisfaction then fruit juice. This relates to the difference in the way our bodies have evolved to perceive the calories in food versus the calories in beverages

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My list of beverage choices for 100 calories or less is by no means exhaustive or necessarily accurate for the beverages you purchase. Make it a habit to check the nutrition labels for the products you buy from the store. Ask for the nutrition information on menu choices when you visit a coffee shop. I believe most chain restaurants are required by law to have that information available for customers. However, you won’t find it to be on the menu boards unless you’re at a chain restaurant and happen to be in New York City (Calorie, Weight, and Restaurants, summer 2008).

In general, when you are watching your calorie intake, you will want to avoid frapuccinos, mocha lattes, and steamers. Ask for the lists and take a look yourself. I think you will be just as shocked as I am each time I look at the actual calorie counts.

Keeping track of beverage calories will go a long way with your efforts to lose weight or maintain weight loss.

Beverages: 100 calories or less*

WATER 0 calories

Reduced-fat milk (2%) 1/2 cup 60 calories
Low-fat milk (1%) 1/2 cup 50
Fat-free milk (skim) 1 cup 90 calories (80-90 calories)
Rice milk (fat-free) 1 cup 80
Almond milk (regular, plain) 1 cup 70
Soy milk 1 cup 100 (Soy Dream soy milk)
Buttermilk, cultured lowfat 1 cup 98

Cafe latte (with skim milk, unsweetened) 1 cup 80
Coffee, brewed and unsweetened 1 cup 5
Tea, brewed and unsweetened 1 cup 5
Rice milk iced latte 12 oz. 80
Rice milk latte 6 oz. 60
Soy milk chai latte 12 oz. 100 (Dunn Brothers Coffee)
Soy milk iced latte 12 oz. 70
Iced Green Tea Latte (with soy milk) 12 oz 90

Grape Juice 1/2 cup 75
Orange Juice 1/2 cup 55
Pineapple Juice 1/2 cup 70
Tomato Juice 1 cup 50
Vegetable Juice (V8) 1 cup 50

*The calorie counts will vary for some of these beverages (each brand will differ slightly in calorie counts and nutrients based on ingredients and fortification levels)

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It’s mid-summer and fresh fruit is abundant! Gotta love it! Fresh or otherwise, fruit makes a healthy choice for snacks as well as side dishes or desserts. If you are like me, it becomes a substitute for many of the less than healthy sweets such as candy, cakes, pies, cookies, and more. However, as healthy as fruit may be, it’s all too easy to overdo a good thing.

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Fruit is NOT calorie free. The calories do add up. I’ve put together a list of fruits that are generally well known and readily available in various seasons here in the United States. Fresh, frozen, canned, or dried, you’ve got lots of possibilities.

To help you meet your nutrient needs with fruit and still keep your calorie count down, you will want to have an idea of about how many calories are in your favorites. Keep portion size in mind.

You may want to copy and paste this list into your own word-processing program, print it off, and post a copy on your refrigerator to easily refresh your memory. I do have a print option on this page but it comes up with an annoying error message at the top of the page. (Anyone who could tell me what I need to do to get rid of that?)

The calorie counts are based on information provided by the USDA (United States Department of Agriculture) Agricultural Research Service. Given that the values are estimates at best because no two pieces of fruit will be exactly the same size even if both are “small”, “medium” or whatever, I’ve adjusted the calorie counts just slightly. I have rounded the values up or down by no more than 2 calories to arrive at a value that might be easier for you to remember.

(I am not including fruit juices in this list because I will include them later along with other low calorie beverage choices. Also, I strongly encourage you to choose whole fruit rather than juice as much as possible.)

FRUIT

Apple - 1 medium - 80

Apple Sauce, sweetened - 100

Unsweetened - 60

Apricots, fresh - 1 medium - 20

Banana - 1 small- 90

1/2 medium - 50

Blackberries - 1 cup - 90

Blueberries - 1 cup - 80

Cantaloupe, cubed - 1 cup - 55

Clementines - 1 small - 35

Cherries, sweet, fresh with pits - 1/2 cup - 45

Figs - fresh - 1 medium - 35

Grapefruit - 1/2 medium - 40

Grapes - Red or Green European Varieties - 10 grapes - 35

Honeydew Melon, cubed - 1 cup - 60

Kiwi - 1 medium - 45

Mandarin Oranges, canned, juice-pack, drained - 1 cup - 70

Mango, thinly sliced - 1/2 cup - 55

Nectarine - 1 medium - 65

Orange - 1 medium - 65

Papaya - 1 cup sliced - 55

Peach - 1 medium - 40

Pear - 1 medium - 100

Pineapple, fresh 1 cup - 75

Pineapple, canned in juice - 75

Plums, fresh - 1 medium - 35

Plums, dried (prunes) 3 medium - 60

Raspberries - 1 cup - 60

Strawberries - 1 cup - 50

Tangerine - 1 medium - 35

Watermelon, diced - 1 cup - 45

Fruit can be a good source of dietary fiber. Both the fiber and the high water content of fruit can work together to manage your hunger. However, not all fruits are equally good sources of fiber. As a general rule the best sources include the berries, citrus fruits (eaten whole not as juice), and fruit eaten with the skin such as pears and apples. If you would like to know the best choices by season you may want to refer to a few of my earlier articles.

Best Low Calorie, High Fiber, Summer Fruits and Vegetables

Fall Fruits and Vegetables: Low Calorie and High Fiber

Low Calorie, High Fiber Winter Fruits & Veggies

High Fiber Low Calorie Spring Fruits and Vegetables

(Remember, I adjusted the calories just slightly for the fruit listed on this page so the values may not agree exactly with what I have listed elsewhere.)

If you are on a low calorie diet, do remember to balance your food choices to stay healthy. You may want to refer to my 1200 and 1500 calorie diet plans to see how many servings of fruit are recommended along with other food choices. Here’s a refresher for what nutritionists refer to as a serving of fruit:

4 oz. juice (1/2 cup)

1/2 cup sliced/chopped cooked or raw fruit
(Fresh, frozen, or canned.)

1 whole medium piece of fruit

1/4 cup dried fruit

These amounts provide a guideline to help you manage your food intake, keep your calorie count down, and achieve nutritional balance especially when you are on a low calorie diet.

Hope this information helps. Have a great week, watch those calories, and stay healthy!

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