Liquid calories come from beverages rather than solid foods. Common sources include sugary drinks like soda, juice, alcohol, and even seemingly healthy smoothies. These drinks often contain high amounts of sugar and calories but offer little to no nutritional value, making it easy to consume extra calories without feeling full.

Drinking your calories can lead to weight gain, as it’s easier to consume excess calories in liquid form than through solid food. Research shows that people who drink sugary beverages tend to have higher calorie intakes overall, leading to challenges in weight management. Additionally, liquid calories can cause blood sugar spikes, contributing to energy crashes and cravings later.

Here are some simple SmartSwaps to help you reduce liquid calorie intake:

• Swap Sugary Drinks for Sparkling Water: Instead of soda or sweetened beverages, try sparkling water infused with fresh fruit or herbs for flavour without added sugar.
• Choose Unsweetened Tea or Coffee: If you enjoy lattes or sweetened coffees, opt for unsweetened versions and add a splash of milk or a sugar substitute for flavour.
• Limit Fruit Juices: Whole fruits provide fibre and nutrients, while juices are often high in sugar. Swap fruit juice for whole fruits or blended smoothies with leafy greens.
• Be Mindful of Alcohol: Alcoholic beverages can pack in calories quickly. Choose lighter options like spirits with soda water and a wedge of lime instead of sugary cocktails.
• Watch Your Smoothies: While smoothies can be healthy, they can also be calorie-dense if made with high-calorie ingredients. Use a base of spinach or kale, and limit high-calorie add-ins like nut butter.

By being mindful of liquid calories, you can make significant strides toward your health and wellness goals. Remember, SmartSwaps isn’t just about food; it’s about making healthier choices across the board, including drinks. Start implementing these simple swaps today and see how they can benefit your overall dietary habits!