Many people eat one or two meals a day and consume soft drinks, juices, juice drinks, energy drinks, or sports drinks throughout the day. The first inclination is typically, â€˜I barely eat anything so why canâ€™t I lose weight?â€™ The reason can be fairly simple. It might be excessive calories from beverages.
Studies have shown that we tend to underestimate our daily calorie intake by as much as 42% and overestimate our exercise expenditure by up to 22%.Â Studies also show that we typically do not consider the beverages we drink as food or as part of our daily calorie intake.
Take this test: on a regular day, write down everything you drink, and the quantity.Â Be honestâ€¦no one will see the list but you. At the end of the day review your list.Â Mark off all calorie-free drinks (water, diet soda, unsweetened tea, black coffee, etc.).Â Many people are surprised to find that they are drinking 64 to 80+ ounces per day of sugared beverages.Â And that can add up to an extra 1000 calories which, in turn, can lead to at least 2 pounds of weight gain per week.Â Unfortunately most of these beverages contain â€˜empty caloriesâ€™, meaning they are basically little more than sugar and food coloring which offer minimal to no nutritional benefit.
Compare your beverage list with the following list and ask yourself, â€˜Whatâ€™s in MY bottle?â€™
|Â Beverage||Â Approximate Caloric Content|
|Â 100% Fruit Juice (orange, grape, apple, grapefruit); 8 oz||Â 95-185 calories|
|Â Soft Drinks; 12 oz||Â 140-165 calories|
|Â Kool-AidÂ®, Hawaiian PunchÂ®, Sunny DelightÂ®, etc.; 8 oz||Â 100-120 calories|
|Â Beer (lite, regular); 12 oz||Â 90-170 calories|
|Â Wine; 4 oz||Â 90 calories|
|Â Coffee||Â 0 calories|
|Â Â Â with creamer added; 8 oz||Â 20 calories per tbsp|
|Â Â Â with sugar added; 8 oz||Â 15 calories per tsp|
|Â Tea / herbal tea with sugar added; 8 oz||Â 15 calories per tsp|
|Â Hot chocolate / cocoa; 8 oz||Â 100 calories|
|Â Water (tap, bottle); any size||Â 0 calories|
Calories from foods and beverages are important for providing energy to our bodies.Â However, consuming more calories than our bodies require in a 24 hour period will lead to weight gain.
To find out how to make healthy food and beverage choices, call the Weed Army Community Hospital Nutrition Care Division at 760-380-3178 or the Tricare Appointment line at 866-460-5305 to set up an appointment with the Dietitian.