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)

It’s been a little while since I’ve shared a new 1200 calorie diet menu. Yesterday I tested some mini meals to include on a new menu. My husband was out of town so I had more leeway to have fun with this and try what I wanted!

I love simple easy to prepare low-calorie meals. I think you’ll find what I have to share today to be easy yet surprisingly tasty and nutritious as well as low calorie. It is a high iron menu due in part to the Wheat Chex cereal I chose to include for breakfast. If getting too much iron is a potential problem for you, I would encourage you to substitute a different cold cereal.

I’ve been keeping up with my daily walking quite well. So I was able to add an additional 200 calories to my meals and snacks for this basic 1200 calorie menu. Getting to eat more food is a good reward for exercise in my opinion! What do you think?

Do you remember to take into account the calories you burn with exercise? If you want to learn more about your total calorie needs when on a low calorie diet or if you need a refresher, you may want to review my article: 1200 Calorie Diet: Getting Started. That article will give you all the basics. Or if you want more in depth information you may want to read another article of mine: 1200 Calorie Diet: How to Make it Work for You!

Sample Menu for 1200 Calories #14

Breakfast

1 bowl Wheat Chex Cereal (3/4 cup ~160 calories)

1/2 cup blueberries

8 oz. skim milk

1/2 cup orange juice

Snack

1 stick mozzarella string cheese (80 calories each)

Lunch

Easy Pizza:

[1 Honey Wheat Pita (about 6 inches in diameter, 180 calories)

1/2 medium tomato (about 1/2 cup) very thinly sliced tomato (layer on top of the pita bread)

6 slices turkey breast (Oscar Mayer, shaved slices 50 calories) chop into smaller pieces and scatter on top of the tomato slices

1/4 cup Reduced Fat Shredded Mozzarella (Sargento, 80 calories) spread over the turkey and tomato slices. Instead of the mozzarella you might try the Sargento low fat 4 cheese reduced fat shredded Mexican also 80 calories for 1/4 cup. I think I tried this once for a small homemade pizza topping and it had more flavor and appeal than the reduced fat mozzarella.

Season with oregano or pizza seasoning. Bake about 15 minutes or so at 375 degrees in a toaster oven.]

water, unsweetened tea or coffee, or diet soda

Snack

Low Fat Peach Yogurt (or flavor of your choice, Stonyfield Farms, 130 calories)

Supper

Veggie Frittata:

[1/2 cup egg substitute (99% egg whites, 60 calories)

1/2 Tbsp. olive oil

About 1 cup of mixed vegetables lightly steamed or cooked in a microwave (chop up fresh or use a frozen mix) See link below for more information.

Seasoning (I used an organic season-all blend with sea salt.]

1 cup Sweet Cherries

If you would like directions on how to make a basic frittata, I ran across a good article on the New York Times yesterday: How to Make a Frittata Hopefully the article is still accessible without you having to log in. I joined the site a while ago because I like to stay informed with their health and fitness information. It’s free to join.)

water, unsweetened tea or coffee, or diet soda

(Always remember to drink plenty of water throughout the day.)

Total Calories = 1206

Total Fiber = 23.6 grams

Fat = 17%

Carbs = 60%

Protein = 23%

Calcium = 1235 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 mg a day)

Iron = 22.2 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)

1500 Calorie Diet Menu

Modify the 1200 Calorie Diet Menu. As I mentioned earlier, this menu is high in iron. So if you are post-menopausal you may want to substitute a breakfast cereal that has less iron. Otherwise this is a well-balanced menu. You might increase the amount you eat (portion size) or add whatever you might like for the additional 300 calories that will fit your needs.

Both the frittata and the pita bread pizza offer a lot of possibilities for variation. Choose healthy ingredients and create your own unique versions. Let me know how it works out!

Till next time, watch your calories and eat healthy!