It is so easy for someone to grab say, a can of cola, on a warm summer day to cool off. Or to down a big ol’ glass of orange juice along with breakfast. What is not-so-easy is known what you are actually gulping… A lot of people don’t think about liquid nutrition in the same way they do solid foods. However, beverages can be quite calorie dense. Most of the time these calories are “empty calories” meaning that they have high-energy content (calories) but little nutritional value.
Fun Fact: Drinking your calories is often the first thing to change in your diet when aiming for weight-loss since they have so many sneaky little calories!
Let’s take a look at some common beverages to see just how much sugar and excess calories you are drinking
- 12 oz cola: 39g sugar; 140 calories
- 20 oz bottle Mountain Dew: 77g sugar; 290 calories
- 8.3 oz Red Bull: 27g sugar; 108 calories
- 16 oz Snapple Lemon Iced Tea: 46g sugar; 200 calories
- 8 oz Orange Juice: 24g sugar; 110 calories
To put this into perspective think of a packet of sugar. One single packet contains about 2-4g of sugar…. Now, take a second look at the beverages listed above. Would you ever rip open that many packets of sugar and pour them into your mouth? Didn’t think so.
Moral of the story: Be smart about what you drink! Eating healthy is great, just make sure you don’t negate your efforts with these sneaky sugar sources.
So, what CAN you drink? Here are some of my favorites that are anything but short on flavor
- Cut up some thin cucumber slices and let them soak in ice water for a few hours, very refreshing
- Add fruit such as blueberries, raspberries or cut up peaches in with the water in your ice cube tray. It will be a nice little surprise when added to water
- add about 1/3 cups of lavender with about ¼ tsp of stevia and let it sit for about 3-5 hours then take a cheese cloth (or you can also use a coffee filter) to get out all of the lavender so the water has no particles, just the flavor. Side Note: (I got this one from my dear friends over at http://www.moondropherbals.com/. They have the BEST selection of herbs that can make this recipe endless! They also sell raw stevia, not the processed white stuff, but the natural ground up leaf (it is even still green) that I am obsessed with. You should really check out their website.
What are some of your tips for pumping up the flavor in your water? I’d love to hear them!