At the coffee shop:
• Request that your drink be made with fat-free or low-fat milk instead of whole milk
• Order the smallest size available.
• Forgo the extra flavoring - the flavor syrups used in coffee shops, like vanilla or hazelnut, are sugar-sweetened and will add calories
to your drink.
• Skip the Whip. The whipped cream on top of coffee drinks adds calories and fat.
• Get back to basics. Order a plain cup of coffee with fat-free milk and artificial sweetener, or drink it black.
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.
Better Beverage Choices Made Easy
Now that you know how much difference a drink can make, here are some ways to make smart beverage choices:
• Choose water, diet, or low-calorie beverages instead of sugar-sweetened beverages.
• For a quick, easy, and inexpensive thirst-quencher, carry a water bottle and refill it throughout the day.
• Don't "stock the fridge" with sugar-sweetened beverages. Instead, keep a jug or bottles of cold water in the fridge.
• Serve water with meals.
• Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon, or drink sparkling water.
• Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
• When you do opt for a sugar-sweetened beverage, go for the small size. Some companies are now selling 8-oz. cans and bottles of
soda, which contain about 100 calories.
• Be a role model for your friends and family by choosing healthy, low-calorie beverages.