(...Continued)
- a large (20 oz) flavoured iced cappuccino, "frappuchino" or "chiller" with cream can go as high as 650 calories and 30 grams of fat.
These frozen beverages have similar fat and calories counts as foods such as the chocolate bars, ice cream and desserts many people avoid -- So why not approach them with the same moderation? Enjoy a cup as a special treat when you have time to savour it. You can also cut the numbers by requesting skim milk instead of cream, choosing smaller sizes and skipping the whipped cream topping. A simple iced tea or iced coffee is a good alternative.
Or better yet, make iced tea or iced coffee at home where you can control the ingredients and amount of sugar. Simply make a pot of coffee or tea a little stronger than you normally like it and pour over ice cubes or blend with crushed ice. Add a little sugar, honey or milk to taste. When eating out, ask for a pot of tea and a mug of ice.
Coffee or cappuccino flavoured gelatos and frozen yoghurt can also satisfy a craving for something creamy. You'll cut out a lot of the fat content (one half to two thirds of which comes from saturated fats).
Green, white and rooibos iced tea beverages are also hitting the shelves this year. You can make a lighter version at home with any of your favourite teas. A splash of fruit juice can add some natural flavour to green, black and white varieties. Lemon is a favourite, but cranberry, blueberry and pomegranate can add healthful anti-oxidants. Herbal teas such as lemon, blueberry, strawberry, orange and grapefruit make a nice alternative to sugary lemonade or fruit drinks.
Tips for cutting back
As with most things, moderation is essential. Here are some other tips for watching what you drink:
- Drink straight water while you are working, driving or engaged in an activity. When you're concentrating on a task, you'll sip through calories without realizing it. Take time to savour the high calorie treats.
- Look for the "serving size" when reading labels. Some companies base their nutritional information on a 250 ml serving, even though the drink comes in 473 ml (16 fl oz) or 591 ml (21 fl oz) sizes. Watch for size when reading online guides too. For example, the Tim Hortons website only includes information for the "small" size of their beverages (10 oz), so a "large" would be twice the size and therefore twice the fat and calories.
- Control portions. Split a bottle of fruit juice with someone, or pour a glass and store the rest for later use. Go for small sizes when buying a treat.
- Get more mileage for the calories. Make popsicles from fruit juice or freeze tetra packs for a picnic treat that will take longer to eat.
- Eat frozen fruit slices instead of popsicles or "freezies". Slice berries, peaches, pineapple and melon, and freeze blueberries and grapes whole.
- Cut your thirst with a full glass of water before drinking juice, soft drinks or other beverages. Keep a glass of water at hand and you'll drink less of other beverages.
Sources:
Global TV News -- June 17, 2008
CTV News -- The lowdown on frozen coffee drinks
Second Cup Nutritional Information
Starbucks Beverages Nutritional Information
Tim Horton's Nutrition Calculator
Sources:
Global TV News -- June 17, 2008
CTV News -- The lowdown on frozen coffee drinks
Second Cup Nutritional Information
Starbucks Beverages Nutritional Information
Tim Horton's Nutrition Calculator
Photo ©iStockphoto.com/Don Wilkie
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