Are “Refreshing” Summer Beverages as Cool as You Think?

Iced coffee beverages and frozen drinks are popular summer must haves, but what is meant to be a refreshing cool down in the hot weather is often filled with unwanted calories, fat and sugar. When ordering your cool down beverages, it is important to recognize and avoid the “fat traps” associated with these drinks.

When I say cool down beverages, I’m referring to iced coffees, lattes, coffee coolatas, iced teas, smoothies and frozen alcoholic drinks. Coffee, especially, is a beverage that you might drink every day, whether it’s due to habit, need for alertness or just pure enjoyment. For this reason, you may not realize that this habit can turn into an unhealthy one as you add in high fat milk, sugar, flavored syrups and whipped cream, turning your morning coffee into essentially, a caloric dessert.

I am not asking you to give up coffee, or anything that you love for that matter. Instead, here are tips you can use to change your frozen beverage ritual into a healthier one:

Gradually change your milk selection from whole to lower fat. Baby steps are important here because drastic changes will only turn you off to the idea. Gradually decrease the percentage of fat in your milk choice over a week or two. Eventually, you won’t be able to tell the difference!
The same goes for added sugar and artificial sweeteners. Slowly cut down the amount of sugar you add to get you used to about a teaspoon per cup, or only 1 packet.
Know what is in the drink you order. Often times, baristas follow a recipe for each drink which guides them to put a certain number of pumps of flavored syrup into each drink. If the drink calls for 4 pumps (ask your barista for the amount), request only 1 or 2 pumps.
Oftentimes, coffee houses have a counter with spices for you to add to your drink. Flavor your coffee with cinnamon and nutmeg to add a healthy burst of flavor.
If you find yourself drinking a caramel macchiato every day (which contains about 300 calories in a 16 ounce serving), set a goal to treat yourself once per month and keep it to an 8 ounce cup (half the amount, half the calories). This way you are not denying your craving, just limiting it!

Iced coffee beverages aren’t the only cold drink you may want in the warm summer months. Smoothies are a whole different story, because you might assume that they are always healthy. If you are ordering a smoothie at a café or restaurant, ask what the ingredients are. Most smoothie places use fruit puree rather than real fruit to make their smoothies which has a lot of added sugar and not real ingredients. Find out how the smoothie is made, what ingredients are used and ask if they add artificial sweetener. When it comes to smoothies, my advice is to make them at home so you know exactly what is going in. Fruit is sweet on its own so there is no need for added sweeteners.

Frozen alcoholic beverages are another fat trap you want to be aware of. Alcohol itself is loaded with calories, and frozen daiquiris, Pina coladas or margaritas have added fruit flavoring (AKA – sugar) to make them taste better. Limit these beverages and opt for a light beer or plain vodka mixed with seltzer if you must drink. And, of course, always drink responsibly and never drink and drive!

Your turn to take action: How will you avoid the summer beverage fat traps?