It’s summer. It’s hot. And nothing sounds better than a cool, refreshing beverage. There are 92 days of summer, and the choices you make on each day can make a huge impact overall. Many drinks contain hidden calories and sugars that are all too easy to gulp down. The worst part is, these drinks don’t make us feel satiety (or fullness); that’s why calorie-laden drinks are often considered to contain “empty” calories. But have no fear! Here are some drink swaps you can make each and every day to enjoy a refreshing drink while cutting back on calories. All drinks are based on 16 ounces.
Swap lemonade for iced tea with lemon.
**This swap would save you 200 calories and 50 grams of sugar. Choose this swap every day throughout the summer, and you’ll save 18,400 calories, which adds up to a 5 pound weight difference (~3500 calories = 1 pound…ish).
Swap soda for flavored sparkling water.
**This swap would save you 185 calories and 48 grams of sugar. Chosen every day throughout the summer = 17,020 calories = 4.5 pounds.
Swap a daiquiri for a spiked seltzer.
**This swap is HUGE. Choosing a spiked seltzer just once instead of a daiquiri saves you 740 calories and 20 grams of sugar. Doing this swap twice every weekend throughout the summer saves you 19,240 calories which is about 5.5 pounds.
Small decisions every day make a big difference! Be smart this summer and rethink your drink. You’ll thank yourself when the leaves start to change.