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Think before you drink

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It’s not just alcohol, non-alcoholic drinks from lattes to colas can also lead your calorie count to creep up.


What you drink should not be 
Think before you drinkoverlooked when trying to lose weight. 
Drinking too many sugar-sweetened 
drinks can contribute to weight gain.
So what are the common offenders and 
where could you be going wrong?
Coffee: 
Getting a caffeine fix could give you 
193kcal or more in one hit if you opt for 
cappuccino or mocha. Switch to black 
or white coffee instead.
Fruit juice and smoothies:  
You might feel virtuous guzzling 
these but watch out. A small glass of 
cranberry or apple juice racks up nearly 
100kcal and a small 250ml yoghurt-based smoothie can be about 136kcal. 
Go for fruit-only smoothies instead. 
Although fruit juice counts towards 
your 5 A Day, you may find eating 
pieces of fruit more filling.
Fizzy drinks: 
Lemonade or cola is not only bad for 
our teeth but it can provide 140kcal in 
just one can. Switch to diet versions 
and think of it as a one-off treat.
Experimenting with some interesting 
flavour combinations can help make it 
feel less like you’re depriving yourself 
so you’ll stick with it – research shows 
that our tastebuds can be retrained 
over time to enjoy far less sugar in 
drinks (or no sugar at all).

       Liquid calories

Per 250ml serving:
Cola drink: 105kcal 
Mocha: 193kcal
Cappuccino: 110kcal
Chocolate milkshake: 195kcal
Smoothie: 136kcal
Pure orange juice: 122.5kcal
Pomegranate juice: 170kcal
Pure apple juice: 117kcal
Caffeinated energy drink: 112.5kcal
Note that 150ml of pure 
unsweetened fruit juice can   
provide one of your 5 A Day. 

     Minty lemonade recipe

Make a refreshing, lower-calorie 
alternative to sugary canned drinks:
• large handful fresh mint leaves
• juice of 6 lemons and zest of 3
• 3 tbsp sugar
• sparkling mineral water
1. Tear the mint leaves to release 
the flavour
2. Add the mint to a jug with the 
juice, zest and sugar
3. Top up with sparkling water
4. Chill in the fridge
Serves 4 at 46kcals per serving


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