Monday, July 22 2024 - 3:13 AM
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Calories In Small Packages

Did you know that a large amount of calories can come in small packages? Suppose we added one 12-ounce soda to our diet everyday for one year. Each can would increase our calorie intake by 150 – 190 calories a day… depending on the brand. If our physical activity remained the same throughout the year, by the end of the year we would gain about 15 pounds from the soda alone. Who would have ever guessed that one small drink a day could make such a big difference in our weight?

Unfortunately, it’s not just a 12-ounce soda that we’ve added to our diet. Sodas come in 16 – 64 ounce servings and can deliver as much as five times the amount of calories found in a 12-ounce soda. But we don’t stop here; sugar and fat laden coffee drinks, alcohol drinks, and other sugary drinks are added to the mix. We like our hot chocolate sweet with a dollop of whipped cream. And don’t forget that juices have the same high sugary profile that can also increase the overall calorie intake.

Keeping Calories Low

What can we do to keep the calories low? Drink sodas and other sweetened drinks in smaller portions and drink them less often. Replace half of soda intake with a cool drink of water. Hot teas are a wonderful replacement for calorie-rich coffees. Use nonfat milk in your hot beverages. When dining out or during the holidays, drink a glass of sparkling water with a twist of lime.

Something as simple as drinking more water would meet our fluid needs without the excess calories. In addition, since our bodies are 60 – 75 percent water and what better way to keep a steady supply than to drink water everyday.

Pamela Williams writes from Southern California.

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About Pamela A. Williams, MPH, RD

Pamela A. Williams, MPH, RD

is a dietitian, photographer, and writer in Southern California.

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