When it comes to maintaining a healthy diet, most of us focus on what we eat and forget to consider what we drink. Drinks can be a major source of calories, and if you’re not careful, they can quickly add up.

This is especially true in a cafeteria, where sugary and calorie-laden drinks are readily available. In this article, we will explore the calorie count of drinks in the cafeteria and provide tips to help you choose healthier options.

Water

Water is the healthiest drink option available in the cafeteria. It has zero calories, and it helps to keep you hydrated. Dehydration can cause headaches, fatigue, and other health problems, so staying hydrated is important.

If you find plain water boring, you can spice it up by adding lemon or cucumber slices. If you’re feeling fancy, you can also opt for sparkling water, which has the same zero calories but adds a bit of fizz.

Low-Calorie Drinks

If you’re not a fan of plain water, low-calorie drinks are a good option. These include options such as unsweetened tea (zero calories), coffee (2-5 calories per cup), and diet sodas (zero calories). However, be careful with diet sodas.

While they may be calorie-free, they contain artificial sweeteners that can be harmful in large amounts. In moderation, they can be a good option, but water is still the best choice.

Sugary Drinks

Sugary drinks are the most calorie-laden options available in the cafeteria. They include options such as soda, fruit punch, lemonade, and sweet tea.

A typical 12-ounce can of soda contains around 150 calories and a staggering 40 grams of sugar – that’s more than 9 teaspoons! Drinking these sugary drinks regularly can contribute to weight gain, diabetes, and other health problems. If you’re craving something sweet, try opting for a small serving of 100% fruit juice or a smoothie made with fruit and yogurt.

Calorie Counts of Popular Drinks

Here is a breakdown of the calorie count of popular drinks you might find in the cafeteria:.

: Soda

Average can (12 oz.): 150 calories, 40 grams of sugar.

Bottle (20 oz.): 250 calories, 70 grams of sugar.

: Fruit Punch

Average serving (8 oz.): 80 calories, 20 grams of sugar.

: Lemonade

Average serving (8 oz.): 100 calories, 25 grams of sugar.

: Sweet Tea

Average serving (8 oz.): 70 calories, 18 grams of sugar.

: Unsweetened Tea

Average serving (8 oz.): 0 calories, 0 grams of sugar.

: Coffee

Average serving (8 oz.): 2-5 calories, 0 grams of sugar.

: Diet Soda

Average can (12 oz.): 0 calories, 0 grams of sugar.

Tips for Making Healthier Drink Choices

Now that you know the calorie count of popular drinks in the cafeteria, here are some tips to help you make healthier drink choices:.

: Stick to Water

As mentioned earlier, water is the healthiest drink option. Drink it throughout the day to stay hydrated and avoid sugary drinks.

: Opt for Low-Calorie Drinks

If you’re not a fan of plain water, opt for low-calorie drinks like unsweetened tea, coffee, or diet soda.

: Avoid Sugary Drinks

Sugary drinks like soda, fruit punch, and lemonade are high in calories and sugar. Avoid them as much as possible.

: Monitor Your Portion Sizes

If you do opt for a sugary drink, try to keep your serving size small. Stick to a can of soda rather than a large bottle, for example.

: Add Flavor to Water

If you find plain water boring, try adding lemon or cucumber slices to give it some flavor. You can also opt for sparkling water, which has the same zero calories but adds a bit of fizz.

: Read Labels

Many drinks in the cafeteria have hidden calories and sugars. Read the labels to understand what you’re drinking and make more informed choices.

Conclusion

Drinks can be a major source of calories, and if you’re not careful, they can quickly add up. Sugary drinks like soda, fruit punch, and lemonade are especially high in calories and sugar and should be avoided as much as possible.

Opt for low-calorie drinks like water, unsweetened tea, or coffee, and spice up your water with lemon or cucumber slices. By making these small changes, you can improve your overall health and keep your calorie intake in check.