MINDFUL EATING ISN’T
JUST ABOUT FOOD
ARE YOU DRINKING TOO MANY CALORIES?
Taryn Palmer RDN, LD
Americans are now consuming an average of 400 calories per day just from beverages they drink. When you think
that cutting out 500 calories per day for a week can lead to a pound of weight loss, adding in 400 extra beverage
calories could quite possibly be making your weight go in the opposite direction.
Soda is notorious for being full of unwanted ingredients and calories, but even drinks that may be contributing some
nutrition to our diet can be hiding extra calories. Energy drinks, coffee, milk, sports drinks, fruit juice and alcohol all
play a role in adding extra, often unwanted, calories to our day.
A 12-ounce serving of soda can provide upwards of 200 calories, and just as is the case with most foods and
beverages, we aren’t just sticking to those 12 ounce serving sizes. That means many people could be consuming
over 500 calories per day, just from sipping on soda.
Juice is often thought of as a healthier alternative to soda, but their calorie content is similar, with many flavors
of juice providing over 100 calories if the portion size isn’t right. A 4 ounce serving of 100% juice can count as a
serving of fruit, but it will certainly contain more calories and less overall nutrition than just eating an orange or an
apple.
By itself, coffee is actually calorie free. But when we start adding the extras like cream, sugar and sometimes even
chocolate, the calorie count starts to spiral out of control. Suddenly that cup of morning brew is contributing 100,
200, even 300 extra calories to your day.
Sipping on calorie-free water is the answer, but how much do we really need? Many people have heard to drink
eight glasses of water per day, which is about 1.9 liters. The Institute of Medicine recommends an adequate intake
of about 3 liters per day for men, and 2.2 liters per day for women. However, not all hydration must come from
water. All beverages and many foods provide a percentage of our water intake. The very best way to ensure you are
drinking enough water is to drink to thirst, and monitor your urine for frequency and color.
Practicing mindful eating isn’t just about food--we should be using those same skills when it comes to the beverages
we drink. Sipping a straw throughout the day takes very little thought, so it’s important that we are sipping smart.
NEXT PAGE: Fruit Infused Water
Fruit Infused Water
DIRECTIONS:
Combine ingredients with 2 cups of water and let sit in fridge for 1-4 hours to increase flavor.
Orange-Kiwi Infused Water
1 orange, sliced
2 kiwis, peeled and sliced
Raspberry-Mint Infused Water
1 cup raspberries, whole
handful mint
Blueberry-Lime Infused Water
1 cup blueberries, whole
1 ½ limes, sliced
Strawberry-Basil Infused Water
1 cup strawberries, sliced
handful basil
Lemon-Cucumber Infused Water
1 lemon, sliced
10 thin slices of cucumber