Americans are consuming more calories from beverages than we used to. In a study published in November’s Obesity, calories from beverages increased from 236 calories per day in 1965 to 458 calories in 2002.
Wow – that is a lot! Just think, if you consumed 458 calories a day from what you drink, just by stopping that you could lose a pound a week. Of course that also means that if you are drinking 458 calories a day, and they are extra calories you don’t need, it could be adding a pound a week.
My first response when reading this (in the American Institute for Cancer Research newsletter) was to see if it matched my experience. My clients typically don’t drink soft drinks, and most of them don’t drink much fruit juices or fruit drinks either. They might enjoy an occasional coffee drink, but usually not often.
Ah. But then there is wine. I live in prime Sonoma County wine country. Many of my clients enjoy their wine. And of course that can add up.
Wine runs somewhere in the range of 20 – 22 calories per ounce. So if you have one glass of the recommended 5 oz serving, that is 100 – 110 calories. Not too bad. If you have two 8 oz glasses of wine, the calories jump to 320 -352.
Beer is generally around 12 calories per ounce, or 144+ calories for a 12 oz can. Spirits are 64 -73 calories per oz (for 80 proof or 90 proof). And then you have to add whatever you useas a mixer. One beer or one mixed drink is probably not bad – but more add up quickly. Alcohol tends to be seductive, making you want more.
Soda’s and juice all run in a range 10 calories/ounce (tonic water and gingerale) to 14 calories (orange juice) to 16 calories (cream soda or apple juice). A recommended serving of juice is only 4 ounces, but sodas come in 12 ounces as the smallest size, on up to huge servings. A 12 oz can of cola is around 144 calories (about the same as a beer). And a 32 oz serving would be 384 calories.
Ok- I’ve gone into much more detail than I intended. But you can see how it all adds up. I didn’t even get into milk, which at least has nutritional value.
Keep in mind that the calories we drink tend to be extra. The calories we eat seem to impact our hunger and our food choices, but we don’t naturally adjust for the calories we drink. Somehow our bodies don’t recognize those calories.
I think it is really something to be aware of. Even if you are health conscious, like so many of my clients, the beverage calories can still sneak up on you. It is wise to pay attention and to occasionally measure how many ounces you are actually consuming.
Sometime take your various glasses and measure what you think is 4 oz, 5 oz or 8 oz. All of my glasses hold more than I thought they did!
Find more nutrition information and my monthly newsletter on my website: http://healthyhabitscoach.com .
Eat well!
