In 1955, the standard “large” fountain drink cup at McDonalds was seven ounces. Today, the smallest cup — a child’s size — is 12 ounces, and the adult cups range in size from 16 to 30 ounces. That means you can order up a vessel of soda that’ll cost you up to 700 calories a pop. We have listed the top 4 popular drinks and what the calorie content really looks like.
1. Soda Pop
Regular soft drinks have been linked to elevated blood pressure. Lemon-lime soda has more calories than most other types, containing 148 calories per 12-ounce can. The same serving of cola has 136 calories, while tonic water and ginger ale both have 124 calories per can. While researchers found that cola beverages were associated with low bone mineral density in women, other carbonated drinks did not appear to have the same effect. Diet drinks are loaded with deceptively sweet artificial sweeteners, which, researchers say, trick the metabolism into thinking sugar is on its way, spike insulin levels, and shift the body from a fat-burning to a fat-storing state. While diet drinks are calorie-free, they're also nutrition-free. The most recent headlines have raised concerns that diet sodas boost stroke risk. Diet and regular sodas have both been linked to obesity, kidney damage, and certain cancers.
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2. Water
Drinking water helps maintain the balance of body fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. While carbonated water is just water plus air, some bottled seltzers and flavor enhancers contain sodium, natural and artificial acids, flavors, sweeteners, and other additives. All of these could contain hidden calories and extra sodium. Also, these additives can lead to cavities and weight gain over time.
*The problem with Clear American Sparkling Water is that aspartame and acesulfame potassium are both on most nutritional expert's list of food additives to avoid.
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3. Coffee
Sixty-four percent of Americans drink at least one cup a day. A plain cup of brewed coffee has only 2 calories — and no fat. But if you dress up your coffee with extras, whether at home or your favorite coffee shop, you also add extra calories.
See how many calories 1 tablespoon of these extras can add to your coffee:
- Table sugar: 49 calories
- Heavy whipping cream: 52 calories
- Half-and-half: 20 calories
- Fat-free milk: 5 calories
*High Calorie Coffees:
Dunkin Donuts Frozen Mocha Coffee Coolatta
Nutrition Facts: (32 oz) contains 990 calories, 47 g fat (29 g saturated fat), 125 g sugar and 8 g protein.
Starbucks White Chocolate Mocha Frappuccino:
Nutrition Facts: (16 oz) 410 calories, 16 grams fat (10 saturated), 270 milligrams sodium, 54 grams sugar
4. Juice/Smoothies
Pure fruit juice contains 100 percent juice and no other ingredients. Fruit drinks, in contrast, may contain some real fruit juice, but they can also contain added sugars, such as corn syrup, sugar and high-fructose corn syrup. These add calories without additional nutrients. Fruit drinks are similar in calorie content to 100 percent fruit juice, with 114 calories in a cup of apple juice. However, fruit juice is a healthier choice because of its higher content of natural nutrients, such as potassium in apple juice, vitamin C in orange and grapefruit juice and folate in orange juice. A lot of fruit in one smoothie can spike your blood sugar and cause digestive problems. A good rule of thumb is to stick to avocados and berries. Small amounts of sweeter fruits such as banana, apple, mango, and pineapple is fine, but keep those to a minimum. Smoothies high in sugar are a recipe for weight gain.
At the smoothie stand:
- Order a child's size if available.
- Ask to see the nutrition information for each type of smoothie and pick the smoothie with the fewest calories.
- Hold the sugar. Many smoothies contain added sugar in addition to the sugar naturally in fruit, juice, or yogurt. Ask that your smoothie be prepared without added sugar: the fruit is naturally sweet.
Siddiqu "The Personal Trainer" is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit our NEW WEBSITE www.chicagofit4life.com Youtube www.youtube.com/chicagofit4life
