Great article from BCBS's June Wellness Newsletter

Beware of Hidden Calories: The liquid side of the equation.

When we think about cutting calories, we usually focus on the food we eat, not the liquids we consume. If you're trying to watch your caloric intake, pay attention to what’s in your glass (or on your salad!)—as well as what's on your plate.

Sodas and Juices

Sodas and other sweetened drinks tend to have more calories than most people realize. Did you know that a 12-ounce serving of soda can have more than 150 calories, and a 16-ounce glass of punch or lemonade can have more than 200? Fruit juices are not much better. An 8-ounce glass of orange juice weighs in around 110 calories. Just think … a serving of potato chips has about 150 calories!

When you're thirsty, it’s best to reach for a glass of tap or seltzer water, perhaps with a squeeze of lime or lemon for flavor. Diet drinks can help you cut down on calories, but they might not keep you slim. Some studies hint that drinks with artificial sweeteners actually increase your chances of gaining weight. Scientists don’t yet know why that might be, but they suspect the brain tries to make up for the calories it expects, but does not get, from the diet soda.

Smoothies

We’ve all heard about the health benefits of smoothies. After all, if you add wheat grass or a shot of Echinacea to a drink, it must be good, right? Not always. Many smoothies are made with ice cream or whole-milk yogurt, both of which are high in calories. A single smoothie could have as many as 800 calories—two hot-dogs' worth! Try snacking on a piece of fruit instead, which might have 50 to 100 calories.

Alcohol

Another major source of calories we often overlook is found in alcohol. A single shot of whiskey— just two ounces of liquid—has nearly 125 calories. A 5-ounce glass of wine or a 12-ounce glass of beer has about 160. Mixed drinks pack even more. An 8-ounce margarita has 240 calories!

Dressings and Sauces

Dressings and sauces affect the number of calories you get in a meal. You might choose to have a healthy, low-calorie salad, but once you drench it in ranch dressing you might have consumed fewer calories eating a hamburger! For your salad, choose a vinaigrette over cream or cheese dressing.

And for pasta, pass on the creamy and cheesy sauces or sauces with a lot of butter and oil and choose tomato-based sauces instead. Your waistline will be happy you did!

RESOURCE: Health Dialog-March 2011