5 Smart Beverage Swaps

Pause             1 of 6

5 Smart Beverage Swaps

Written by Melinda Hershey, Health Educator

Could you be sipping a meals' worth of calories between meals? Though some beverages may seem innocent enough, liquid calories tend add up fast--and can easily skyrocket your daily intake without you even realizing it. These simple switches will help you trim the fat while enjoying your favorite types of drinks.

Drink Plain Coffee Instead of a Latte

Could your morning latte be to blame for your stalled weight-loss efforts? Since many flavored coffee drinks contain 400 calories or more, it could be the culprit.

Next time, survey your coffee options before you sip, or simply skip all the fancy creams and flavored syrups and go with a plain cup of joe. If desired, you can add your own sweeteners, cream or flavoring--but you'll be able to control the portions and the calories by doing it yourself.

Drink a Low-Cal Energizing Drink Mix Instead of an Energy Drink

These days, the grocery store coolers are lined with dozens of varieties of sugar- and caffeine-infused energy drinks. The cans claim numerous "energizing" benefits, and these drinks may even contain added vitamins, but all you're really getting is a hefty dose of caffeinated sugar water (and hundreds of calories to boot).

If you want the energy without the added calories, try a flavorful drink mix (like Crystal Light Energy). It gives you a boost thanks to added caffeine but contains a minimal amount of calories and zero added sugar. Add a packet to your water bottle, or mix it with seltzer for a fizzy, low-calorie treat.

Drink Unsweetened Tea Instead of Sweet Tea

Tea has countless health benefits by itself, but you're not doing yourself any favors by loading it up with hundreds of calories of added sugar. Tea tastes wonderful in its natural state; it sometimes just takes some getting used to!

If you usually drink sweetened tea (iced or hot), slowly cut back on the amount of sugar you add over the course of a few weeks until you're ready to drink it straight. When ordering sweet tea from a restaurant (where they've already added the sweetener for you), ask for an extra cup of water so you can water it down as you wean yourself off the sugar.

There are many herbal teas you can brew that have a natural sweetness thanks to dried fruits and sweet-tasting herbs. While it might not be as sweet as sweet tea, natural tea has a unique and refreshing taste that you might learn to love over time if you give it a chance.

Drink Seltzer Instead of Soda

It's hard to avoid soda. Most of us probably see some kind of soda advertisement or bottle several times per week, whether it be at a gas station, grocery store, or social function. Soda packs a hefty caloric punch that adds up fast: A typical 24-ounce bottle can contain up to 500 calories!

If you crave the fizz soda, try drinking calorie-free seltzer water with a spritz of lime or a small splash of juice for some added flavor and sweetness. You'll slash your calorie and sugar consumption while still getting your bubbly fix.

Drink Mocktails Instead of Cocktails

It's fine to let loose and have a few drinks with friends, but remember that not all alcohol is created equal. Toss back a few sugary margaritas and you're looking at consuming nearly 1,000 calories--and that's before you even touch the deep-fried bar food!

To scale back on your alcohol calories, avoid frozen or blended drinks, as they tend to contain the most sugars and flavorings. Instead, stick with dry wine or liquor mixed with soda water, low-calorie drink packets, or another low-calorie mixer. If you're pouring the drinks yourself, keep an eye on serving sizes: 12 ounces for beer, 5 ounces for wine, and just 1.5 ounces for liquor.

See more nutrition slideshows Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Member Comments on this Slideshow

(scroll to end to leave a comment)


5/17/2012 2:24:22 PM

I am one of those peopel that can't drink Crystal Light or most diet/light drinks because they contain aspartame, and aspartame kills my stomache. However seltzer's are a good idea!


5/17/2012 2:15:04 PM

There is a brand of soda that has no calories and is sweetened with stevia. It's called Zevia and it's very good. They have a variety of flavors without the calories. My kids love their root beer and ginger ale and the dr. Zevia is yummy too.


5/16/2012 5:27:20 PM

Why torture yourself? Get liquid Stevia to sweeten your unsweetened tea or seltzer water yourself! It's zero calories. It is from leaves of the stevia plant, not an artificial sweetener! I also use it (or the powdered stevia) in my hot coffee or teas. I also use concentrated fruit juice and mix it with seltzer water for a bubbly pop like effect but use more water than it usually calls for in reconstituting juice - ie, with orange juice it is usually three cans of water to the one can of juice, but I might go four or five cans and thin it out just to spread calories out a bit more.).


5/16/2012 4:56:11 PM

Since I don't like diet drinks and I know that I would NOT drink only water for my lifetime - and my goal is to make lifetime changes - I had to try something different. I now drink 1/2 sweet tea when I am at home or out. 1/2 sweet, 1/2 unsweet. I found I didn't need the syrup taste of super sweet tea, but didn't like the artificial sweetners. Everyone knows that you can't sweeten tea right once it's cold, so that was my answer.

I really don't miss pop because I have something I like to drink. I don't miss sweet tea because it tastes too sweet to me now. Unsweet isn't an option, but 68 cal for 1/2 sweet tea is a calorie investment I am willing to make.


5/16/2012 4:13:05 PM

CHRISANDME123's SparkPage
When i first started to loss weight that was one of the first things i did. I stop drinking soda. the unsweet tea i really dont know i will try. But i stop drinking sodas and went with tea. and yes it did make a big differnts.


5/16/2012 2:54:14 PM

MAYRAY26241's SparkPage
Sadly, I live in a town with very few coffee choices. I like to get a latte or cappuccino from McDonald's sometimes. You can order them with no fat, and no flavoring and they are quite yummy.


5/16/2012 12:41:13 PM

LMSHEP1231's SparkPage
When I first decided to get fit the first thing I dropped was the sodas and took up flavored sparkling water. So much more refreshing and I shed the first 5 pounds super fast. I love the difference and I don't even think about drinking sodas anymore.


5/16/2012 11:23:38 AM

PEACOCK15's SparkPage
I mostly drink palin water or Crystal Light type drinks. I gave up soda quite a while ago and have been drinking all different flavors of seltzer. The choices are quite plentiful! Working in an office I typically keep at least 2 bottles of seltzer in the fridge near my office and it is so much easier to go fill a cup several times a day rather than go to the food court and buy soda and spend the money!


5/16/2012 10:31:22 AM

BERNSGB's SparkPage
I have been drinking plain water, but i will have to get the seltzer to try


5/16/2012 7:17:06 AM

I make herbal ice tea that is sweet naturally. Black cherry is my favourite.


5/15/2012 11:26:57 PM

MCFITZ2's SparkPage
great ideas


5/15/2012 8:53:01 PM

CANDYGIRL386's SparkPage
I have to a lot of water because I had a kidney transplant last year in October and I have to drink water. I stop drinking sodas after I had my transplant and I really don't drink a lot of tea. If I am going to drink anything it would be sugar free tea.


5/15/2012 4:11:40 PM

Thanks for the great reminder. Another tip is make sure you are drinking 8 oz of water as an alternate to having a second of any of these drinks. Smoothies are healthy but youcan pack on the calories if you go for the size smoothie shops prepare;-)


5/15/2012 3:19:42 PM

usually I drink coffee, water, And , OOlong Tea . I am not a soda drinker. Have been experimenting with Stevia as I am Diabetic and it has no impact on glucose levels and is not a chemically altered sweetener. I have found though that the quality varies between brands and so far the Sweetleaf has been the best. For some reason the little tablet pack you can carry in your purse or pocket seems to work the best. You can find it in most grocery stores .


5/15/2012 12:52:28 PM

I'm gonna go ahead and say they didn't say anything about plain water because DUHHHH! Everybody already knows that plain water is good for you but for some people drinking plain water glass after glass is gross and boring. Sparks is trying to show you other options.

Comment Pages (8 total)

x Lose 10 Pounds by June 17! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.