Snacking, Noshing, Tasting

How Many Calories Are In Your Favorite Summer Drinks?

August 6, 2015 By Penny Klatell, PhD, RN Leave a Comment

It’s hot. You’re thirsty. You want something cool – or maybe ice cold – to drink.

Check Out The Calories

A lot of cool, refreshing drinks come with a hefty dose of calories. You might be surprised how many are in a drink you’ve been having for years.

According to CSPI (Center for Science in the Public Interest), carbonated soft drinks are the single biggest source of calories in the American diet. It’s easy to forget about the calories in sugared sports drinks, sweetened ice teas, juices, and alcoholic beverages.

Alcohol isn’t a caloric bargain – it has 7 calories per gram (protein and carbs have 4 calories per gram and fat has 9 calories per gram). Add sweetened juices, syrups, or soda to your alcohol, and you could be drinking a significant portion of your suggested daily calorie allowance.

It helps to do some research to figure out what’s your best choice to grab from the deli, the food truck, the coffee shop, or at the bar.

Can you be satisfied with a bottle of beer that has around 100 calories rather than another brand that has around 300 – or water with a hint of flavor instead of a sports drink?

To help you with your choices, here are the calories in some summer favorites:

Water and Sports Drinks

Gatorade, 12 ounces: 80 calories
Gatorade G Orange, 12 ounce bottle: 80 calories
Gatorade G2 Perform Low Calorie Orange, 8 ounces: 20 calories
SoBe Lifewater, 20 ounces: 90 calories
Sobe Lifewater 0 calories Black & Blue Berry, 8 ounces: 0 calories
Glaceau Smart Water, 33.8 ounces: 0 calories
Vitamin Water, 20 ounces: 125 calories
Vitamin Water 10, 20 ounces: 25 calories
Perrier Citron Lemon Lime, 22 ounce bottle: 0 calories
Vitamin Water Focus Kiwi-Strawberry, 20 ounce bottle: 125 calories
Hint Blackberry, 16 ounce bottle: 0 calories
Powerade, Grape, 8 ounces: 50 calories
Propel Kiwi-Strawberry, 8 ounces: 10 calories
Water (as much as you want): 0 calories

Iced Coffee and Tea Drinks

Dunkin’ Donuts Vanilla Bean Coolatta, 16 ounces: 430 calories
Dunkin’ Donuts Sweet Tea, 16 ounces: 120 calories
Starbuck’s Coffee Frappuccino, 16 ounces (grande): 240 calories
Starbuck’s Coffee Frappuccino light, 16 ounces grande: 110 calories
Tazo Unsweetened Shaken Iced Passion Tea: 0 calories
Iced Brewed Coffee with classic syrup, 12 ounces (tall): 60 calories
Red Bull Energy Drink, 8.4 ounces, 110 calories

Soda and Non-Carbonated Drinks

Mountain Dew, 20 ounce bottle: 290 calories
Coke Classic, 20 ounce bottle: 233 calories
Diet coke, 20 ounce bottle: 0 calories
Snapple Orangeade, 16 ounces: 200 calories
San Pelligrino Limonata, 11.15 ounce can: 141 calories
Can of Coke, 12 ounces: 140 calories
Bottle of 7Up, 12 ounces: 150 calories
Root beer float, large, 32 ounces: 640 calories

Beer (12 ounce bottle)

Sierra Nevada Bigfoot Ale: 330 calories
Samuel Adams Boston Lager: 180 calories
Guinness Extra Stout: 176 calories
Pete’s Wicked Ale: 174 calories
Harpoon IPA: 170 calories
Heineken: 166 calories
Killian’s Irish Red: 163 calories
Long Trail: 163 calories
Molson Ice: 160 calories
Samuel Adams Brown Ale: 160 calories
Budweiser: 144 calories
Corona Light: 105 calories
Coors Light: 102 calories
Heineken Light: 99 calories
Budweiser Select: 99 calories
Miller Light: 96 calories
Amstel Light: 95 calories
Anheuser Busch Natural Light: 95 calories
Michelob Ultra: 95 calories
Miller MGD 64: 64 calories
Beck’s Premier Light: 64 calories

Wine

Red Wine, 5 ounces: 129 calories
White Wine, 5 ounces: 120 calories
Sangria, 8 ounces: 176 calories

Alcoholic Drinks

Mojito, 7 ounces: 172 calories
Frozen Magarita, 4 ounces: 180 calories (the average margarita glass holds 12 ounces, 540 calories)
Mimosa: 137 calories
Gin and Tonic: 175 calories

Do Your Road Trips Mean Dashboard Dining?

July 23, 2015 By Penny Klatell, PhD, RN Leave a Comment

How many ketchup drips, chocolate smears, coffee stains, and greasy crumbs do you have in your car (or on your clothes)?

Is your road trip an endless food-fest of fast food, junk food, and all kinds of snacks — with your dashboard or vacant passenger seat acting as your table?

If you’re nodding your head, you’re a dashboard diner. What is it about mini-mart and rest stop food that seems to touch that primal urge to eat sweet and/or salty stuff that’s probably loaded with calories and lacking in nutrition?

The Trap And The Danger

When you walk through rest stop or gas station doors, there’s an endless stream of high carb, high fat, high calorie, and processed food just begging you to plunk down your money so you can immediately indulge (watch how many people start eating the food they’ve bought before they even pay).

The real danger – aside from the damage to your waistline and poor nutrition — is that high-carb processed foods spike then crash your blood sugar — making you really tired and cranky.

Drowsy drivers are most definitely not safe drivers.
Cranky drivers make life miserable for everyone in the car – not a great tone to set if you’re going on vacation.

Some Mini-Mart And Rest-Stop “Gotchas”

Candy is an impulse purchase; 49 percent of shoppers admit to unplanned purchases of candy. It seems that we want to treat ourselves and candy is an affordable luxury.

Check out the placement of candy the next time you’re in a mini-mart or rest stop — it’s positioned to grab your attention. Vividly colored wrappers reach out to you from high-traffic areas of the store: the checkout area, the aisle that leads to the check out, and on the way to the restrooms.

Visually, you’re going to be assaulted by the unending display of colorful packages, so have a plan for what you will and will not buy. If you’ve decided you want M&Ms go straight to them and don’t get sidetracked by the large display of new kinds of chips, seasonal displays, or the latest and greatest deal on a king-sized package of some kind of candy.

Coffee, unlike candy, coffee isn’t an impulse purchase. Nearly 96% of customers intend to buy a cup of coffee before they walk in. Here’s the impulse buy: stores put candy, baked goods, and chips — near the coffee to entice you to buy them. As a man standing in line at a gas station mini-mart muttered, “I stop here for coffee every morning and I’ve gained 20 pounds since they put in the Krispy Kreme donut display between the door and the cash register.”

Helpful Tips

Nuts have protein and crunch, won’t cause swings in your blood sugar, and are almost always stocked. Tread a little gently — nuts aren’t low in calories. For a one-ounce serving of nuts you might find at rest stops:

49 shelled pistachios, 162 calories
23 almonds, 169 calories
18 cashews, 163 calories
19 pecans, 201 calories
10-12 macadamias, 203 calories
39 peanuts (technically a legume), dry roasted, 170 calories

Some mini-marts have fruit (bonus: oranges and bananas come in their own natural wrapper and don’t have to be washed) and almost all have dried fruit — but balance the higher sugar content of the dried fruit with the fat and protein in the nuts.

Sometimes you can find individual bowls of Cheerios or whole grain cereals, although check labels because some cereals are loaded with sugar. Grab a small container of low-fat milk or a container of yogurt to go with it.

Protein bars can be good, better, and best. Check the labels for higher protein and lower sugar. Some can be the equivalent of a candy bar and are so large (with so many calories) that they are made to be meal replacements. A protein bar for a snack should be around 150 calories. Meal replacement bars have around 300 calories or more. Look for at least 15 grams of protein.

If you’re really hungry, choose a sandwich or burrito over donuts, pastry, and cookies. Check out how fresh it is, though. What’s appealing early in the morning when the shelves are first stocked might not be so appealing at 10PM when it’s been sitting around all day and lots of people have picked up the sandwich, squeezed it, and put it back again.

Beef jerky or beef sticks (or nuggets) are good, portable protein snacks. A one-ounce serving usually has around 80 calories and 5 grams of fat or less.

A hard-boiled egg is a good choice, too. Just make sure it’s been refrigerated and hasn’t been sitting around for a couple of days!

If you really want crunchy stuff, stick with popcorn, pretzels, soy crisps, or baked or popped chips in single-serve bags to keep portions in check. Sometimes bags might look small, but contain multiple servings. Remember that the salty stuff will make you thirsty so stock up on water. There’s something to be said for snacks that take time to eat one by one when you’re driving.

Remember to drink water. It’s easy to confuse thirst with hunger so you can end up eating extra calories when a glass of water is really all you need. If plain water doesn’t cut it, try drinking flavored still or sparkling water. Dehydration can cause fatigue and there’s some evidence that even mild dehydration can slow metabolism and drain your energy.

What Do You Search For Through The Vending Machine Glass Window?

June 4, 2015 By Penny Klatell, PhD, RN Leave a Comment

Sooner or later you will likely have your next sharing moment with a vending machine: you share your money and the machine shares its calories.

Vending machines actually have a holy history. Around 215 BC the mathematician Hero invented a type of vending device that accepted bronze coins to dispense holy water. Vending eventually became economically viable In 1888 when the Adams Gum Company put gum machines on New York City’s elevated train platforms to dispense a piece of Tutti-Frutti gum for a penny.

Now they’re everywhere: down the hall from your hotel room, in train stations, and in just about every rest stop on the road. And, they call your name when you’re especially vulnerable – when you’re stressed, tired, bored, anxious, and your blood sugar is traveling south—all of which means the allure of sweet, fatty, and salty junk food is hard to overcome.

No Choice Is Perfect — Make the Best Choice for You

When a vending machine calls your name, choose wisely. There are good, better, and best choices to be made.

You can almost always find packages of nuts, or popcorn, or pretzels, or dried fruit.
Be careful of things with too much sugar, especially if you’re driving. A big time sugar hit may give you energy as your blood sugar surges but more than likely it will be followed by a drop –which will probably make you sleepy, grouchy, and hungry for more sweet and fatty food.
Your choice depends on what you want: protein, sweet satisfaction, fill-you-up fiber, or salty crunch. Here are some choices – take a look at the calories, carbs, protein, and fiber of some of your favorites.

Crunchy

Baked Lays Potato Chips: 130 calories, 2 grams of fat, 26 grams of carbs, 2 grams of protein
Baked Doritos, Nacho Cheese: 170 calories, 5 grams of fat, 29 grams of carbs, 3 grams of protein
Cheez-It Baked Snack Crackers: 180 calories, 9 grams of fat, 20 grams carbs, 4 grams of protein
Ruffles Potato Chips: 240 calories, 15 grams of fat, 23 grams of carbs, 3 grams of protein
Cheetos, Crunchy: 150 calories, 10 grams of fat, 13 grams of carbs, 2 grams of protein
Sun Chips Original: 210 calories, 10 grams of fat, 28 grams of carbs, 3 grams of protein
Snyder’s of Hanover Mini Pretzels: 160 calories, no fat, 35 grams of carbs, 4 grams of protein
White Cheddar Cheese Popcorn, Smartfood: 120 calories, 8 grams of fat, 11 grams of carbs, 2 grams of protein

Nuts/Seeds

Planters Sunflower Kernels: 290 calories, 25 grams of fat, 9 grams of carbs, 11 grams of protein
Planters Salted Peanuts: 290 calories, 25 grams of fat, 8 grams of carbs, 13 grams of protein

Cookies/Pastry/Bars

Mini Chips Ahoy: 270 calories, 13 grams of fat, 38 grams of carbs, 3 grams of protein
Frosted Strawberry Pop-Tarts (2 pastries): 410 calories, 10 grams of fat, 75 grams of carbs, 4 grams of protein
Hostess Fruit Pie, apple: 470 calories, 20 grams of fat, 70 grams of carbs, 4 grams of protein
Fig Newtons: 200 calories, 4 grams of fat, 40 grams of carbs, 2 grams of protein
Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk: 90 calories, 2 grams of fat, 19 grams of carbs, 1 gram of protein
Nature Valley Granola Bar, Crunchy Oats and Honey (2 bars): 190 calories, 6 grams of fat, 29 grams of carbs, 4 grams of protein

Candy

Skittles: 240 calories, 2.5 grams of fat, 56 grams of carbs, no protein
Twix (2 cookies): 250 calories, 12 grams of fat, 34 grams of carbs, 2 grams of protein
3 Musketeers, king size: 200 calories, 6 grams of fat, 36 grams of carbs, 1 gram of protein
Peanut M&Ms: 250 calories, 13 grams of fat, 30 grams of carbs, 5 grams of protein
Snickers, regular size: 250 calories, 12 grams of fat, 33 grams of carbs, 4 grams of protein

What’s the Difference Between Ice Cream and Gelato?

May 28, 2015 By Penny Klatell, PhD, RN Leave a Comment

They are both cold and delicious. There are an astounding number of flavors of each with varying degrees of fat, calorie, sugar, and dairy content – along with fruit, candy, and cookie add-ins, depending on the flavor. And the sad truth is that no matter how innovative food scientists and savvy marketers have become, a three-scoop sundae with hot fudge, whipped cream, and/or other assorted toppings still isn’t going to rank at the top of the health-o-meter or the bottom of the calorie counter.

What is Ice Cream and What is Gelato?

In the US, the government regulates what can be called ice cream, but in some other countries ice cream can mean all frozen desserts.

Ice cream and gelato are usually dairy-based but differ in texture, fat and air content, and ingredients. Because gelato is made and stored at a higher temperature than ice cream, it’s softer, smoother, and quicker to melt.
Both ice cream and gelato are usually made from sugar, milk, eggs, and flavorings — although gelato is often made from fresh fruit. Gelato has less butterfat than ice cream, usually about 4 to 8% compared to ice cream’s 10 to 20%.
Gelato has a higher sugar content than ice cream, and the sugar/water combination acts like anti-freeze, preventing the gelato from freezing solid. Most US commercial ice creams are frozen in an assembly line freezing process while gelato is frozen very quickly in small batches.
Both ice cream and gelato are churned during the freezing process, which allows air to be incorporated. Most commercial ice cream contains about 50% air while gelato contains much less, generally 20-35%, which produces a denser product with more intense flavor.
Ice cream is sold by weight, not by size, so a pint of cheaper ice cream — which is fluffed up with more air than premium or artisanal ice creams — will feel lighter than the better brands which are pumped up with just enough air to make the ice cream nice and smooth. Compare pints of different levels of quality when they’re fresh out of the freezer. Which one is heavier in your hand? Not surprisingly, the premium brands, which generally feel heavier, will also be higher in calories, probably have more intense flavor, and be higher in price.
Ice cream, with its higher fat content, can be stored frozen for months. High-quality artisan gelato, when stored carefully at consistent, low temperatures, only keeps its peak flavor and smooth texture for several days.

How Much Butterfat?

According to US federal standards, a frozen dessert must have a minimum of 10% milk fat to be called ice cream. Economy brands usually have the least amount of fat and super premium brands have more. Milk fat content of less than 10% makes the product ice milk or light ice cream.

Premium ice cream has between 11% and 15% butterfat, which makes it richer, denser, higher in calories.

Regular ice cream – what you usually find in the larger containers in the market — is somewhat less dense and contains 10% to 11% butterfat (perfect for milkshakes).

Economy ice cream, by law, has 10% butterfat.

Light ice cream has either 50% less fat or 33% fewer calories than the producer’s regular ice cream. Here’s the hitch: because of the higher starting point for fat content especially in premium brands, light versions of premium ice cream can have more fat and calories than the regular version of other brands.

Reduced fat ice cream must, by law, have 25% less fat than the regular ice cream produced by the same vendor.

Soft serve ice cream is the same as regular ice cream but is served at a higher temperature.

French Style Ice Cream also called glace, has a custard base that includes eggs, which makes it silky and rich.

Gelato (plural, gelati) has more milk than cream (if any) so its fat content is significantly lower. It doesn’t saturate your taste buds as much as ice cream so the flavor seems more intense. It’s often flavored with fresh fruit, nuts, chocolate, and other natural flavors. Gelato is served at a higher temperature than ice cream making it look more like frozen yogurt or whipped cream than ice cream.

How Many Calories?

There’s a huge variation in nutrition so it’s best to check labels if you’re counting calories, fats, and/or carbs. These are the general caloric ranges for “naked” ice cream and gelato (without sauce, toppings, nuts, and whipped cream):

5 ounces of milk-based gelato has between 120 and 160 calories, 4g to 8g of fat, and 30 g to 45g of carbs; milk and soy-based gelato has between 3g and 5g of protein

5 ounces of American ice cream (not churned, light, or reduced fat) averages 240 calories, 15 grams of fat, and 24g carbs

5 ounces of light ice cream can vary between 100 to close to 200 calories depending upon whether it is just light or if it is slow churned light. The flavor and the add-ins can significantly raise the calorie count.

Tip: Order a small serving of ice cream or gelato instead of a medium or large. You’ll probably be just as satisfied. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size of ice cream instead of a 12-ounce size.

Low Calorie And Healthy Snacks That Pair Well With Wine

May 16, 2015 By Penny Klatell, PhD, RN Leave a Comment

At a wine bar, it‘s common to order a cheese plate that comes with a variety of cheese, nuts, and dried fruit. That means a lot of fat, calories, and sugar — clocking in at around 650 calories a serving in a normal cheese plate. It’s nice to pair delicious cheese with wine, but there are lower calorie alternatives that can also pair nicely with your wine selection.

Infographic ourtesy of Fix.com