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)

calories Health Maintenance weight loss

What an experience! My trip to Georgia by train is something I will

never forget. I caught the last California Zephyr to cross Iowa

last week. I don’t know if service has started up again or if I

will be able to make the return train trip this Friday all the way

back. I suppose if I can make it by train to Chicago, I could take

a bus from Chicago to Iowa. My heart goes out to everyone affected

by the flood waters!

When I left the Iowa flood waters behind on Thursday last week and

prepared myself for a sleepless two days and nights on the rails, I

knew that at least I was prepared with nutritious low calorie food.

When I’m traveling and the food choices are limited, I like to have

some alternative possibilities. I had purchased and brought along

with me canned, dry, and fresh food that would keep well without

refrigeration and not be too heavy to carry.

Here’s a list of what I brought along:

• 3 small pop-top cans of tuna fish packed in water
• 3 small single serve foil-wrapped packages of regular mayonnaise (I

  don’t know if it is possible to get light mayonnaise in the small

  pkgs.)

• 2 medium apples
• 2 medium oranges
• 1 can mixed nuts (no peanuts included, I chose Planter’s Pistachio

  Lover’s Mix at 160 calories per oz. I believe that would be

  equivalent to about ¼ cup.)

• 4 cups of Oatmeal –Hearty Raisin – General Mills – I measured each

  cup into a separate mini-size ziplock bag. ( I chose this cereal

  because it is high fiber and low iron. If you are 50 years of age

  or younger, you may want to choose a cereal that is good source of

  both iron and fiber.)

• 2 small cans of tomato/V8 juice
• Sunkist dried prunes (a partial package)
• 3 single serve cartons of enriched vanilla soy milk
• Kashi TLC Crackers

This amount turned out to be plenty (Just about enough for my

return trip also)!

Here’s an example of one day’s worth of meals and snacks for a 1200

calorie diet that includes one purchased item. By dinner time in

the evening I wanted to supplement what I had with something from

the restaurant or snack bar. The choices were limited. I scanned

the possibilities offered on the snack bar menu to see what I could

find and I settled on the 4 piece Spicy Chicken Wings for a little

chicken meat. I knew I would need to avoid eating the skin to keep

the total fat and calorie count down. Even so, the chicken wings

were tasty!

(Note: The nutrient balance for the 1200 calorie meal plan comes

out fairly well but somewhat short for calcium. So if you are on a

1300 to 1500 calorie diet, you might want to add another good

source of calcium for some of your additional calories such as

string cheese or yogurt (if any is available for purchase.)

Simple 1200 Calorie Diet To Go (By Train, Bus, Car, or Plane)

Breakfast

1 cup Oatmeal Raisin Crisp – Hearty Raisin (230 calories)

8 oz. soy milk – enriched vanilla

1 small can tomato/V8 juice

Water, unsweetened tea or coffee

Snack

1 Orange (fresh)

Lunch

3 oz. Tuna Light (96 calories)

1 Tbsp. regular mayonnaise

15 Kashi TLC – Original 7 grain crackers

Snack

1 apple w/skin (81 calories)

Supper

4 Spicy Chicken Wings – skinless (160 calories, The only item I purchased for the day’s menu.)

¼ cup Mixed Nuts

2 Sunkist prunes

water, unsweetened tea or coffee, or diet soda

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

Total Calories = 1192

Total Fiber = 19.8 grams (A little short on fiber but not bad for

1200 calories when traveling. The recommendation is for women to

have 20-25 grams of fiber per day.)

Fat = 33%

Carbs = 45%

Protein = 22%

Calcium = 499 mg (Women between 19 and 50 years need approximately

1,000 mg a day, 51+ need 1,200 mg a day. This would be a good day

for a supplement of calcium with Vitamin D)

Iron = 16.9 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8

mg

Remember to bring along some napkins or paper towels and a few

plastic spoons. You can add the soy milk right into the zip lock

bags of cereal to eat. Simple, easy, and nutritious.

So tell me, what kinds of foods do you carry with you when

traveling to eat low calorie nutritious food? Let me know. I would

like to share your ideas with my other readers.

Thanks!

calories Maintenance weight loss