6 healthy drinks swaps you should try - Lose Weight

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Wednesday, July 19, 2017

6 healthy drinks swaps you should try

6 healthy drinks swaps you should try

Do you know how many kilojoules you drink in a day? It’s probably a whole lot more than you think.

If you’re trying to cut down on calories and sugar, or just trying to be healthier in general, looking at what you drink every day can be an easy way to do it. And the good news is that healthy drinks don’t have to be boring — especially not with our clever drinks swaps.

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1. A fizzy drink

6 healthy drinks swaps you should try

 Healthy drinks - swap cola for sparkling water with cordial

WHAT’S IN IT?

There are 596kJ in a 330ml can of cola (which is almost as much as the energy you’ll get from 2 boiled eggs!) and 416kJ in a 240ml glass of lemonade. You might think tonic water is a good alternative, but it’s not. A can of tonic water has almost the same amount of kilojoules and sugar as any other fizzy drink.

THE GOOD NEWS

Cola is excellent if you have an upset stomach — you’ll keep it down and it’ll rehydrate you.

THE BAD NEWS

There are 9 teaspoons of sugar in a can of cola! The liver, however, can’t store more than 3 teaspoons a day, so the rest is stored as fat on our bottoms, legs, arms and chins.

SWAP IT FOR

Sparkling water with a slice of lime, lemon or orange. If you’d like to add a splash of cordial, you’ll be drinking about 142kJ per glass.



2. Sugary tea

6 healthy drinks swaps you should try

Healthy drinks - swap sugary tea for black herbal tea
WHAT’S IN IT?

Black tea has no kilojoules, but milk adds 75kJ and 1 teaspoon of sugar is an extra 67kJ.

THE GOOD NEWS

Tea is rich in polyphenols — antioxidants that slow down cell-damaging free radicals.

 THE BAD NEWS

Just four cups of tea a day (with milk and 2 sugars) will cost you up to 836kJ — even more than a small packet of chips! 

SWAP IT FOR

Herbal tea — we like liquorice, mint or ginger tea. Or just have a South African classic — black rooibos tea with no sugar. If you can’t face tea without milk, you’ll be happy to know that a cup of tea without sugar and low-fat milk has around 60kJ.



3. A smoothie

6 healthy drinks swaps you should try

Healthy drinks - swap smoothies for coconut water
WHAT’S IN IT?

You might think they’re healthy drinks, but a smoothie made from five pieces of fruit, milk and water can contain up to 1 680kJ — even more than most small chocolate bars and about 20% of your daily energy intake!

THE GOOD NEWS

Smoothies are made with the whole fruit, so all that fibre will make you feel full. They’re also rich in vitamin C. 

THE BAD NEWS

A 250ml shop bought smoothie, with added fruit juice and sugar, can contain the equivalent of about 10 teaspoons of sugar.

SWAP IT FOR

A piece of fruit or a glass of coconut water — which is full of nutrients and really good for you!



4. A Latte

6 healthy drinks swaps you should try

Healthy drinks - swap a latte for an almond milk latte
WHAT’S IN IT?

A latte made with full-cream milk has 756kJ and 9g of fat.

THE GOOD NEWS

The milk provides about 200mg of calcium (a quarter of your recommended daily intake), which is good for your bones.

THE BAD NEWS

Two lattes a day made with low-fat milk still add up to 1 260kJ and 12g of fat!

SWAP IT FOR

Warm almond milk diluted with water and flavoured with cardamom, nutmeg or cinnamon. If you need your caffeine fix, add a spoon of coffee or use half almond milk half filter coffee. Almond milk has about a third of the kilojoules of full-cream milk, so it’s a great low-kilojoule healthy drink choice.




5. A glass of wine

6 healthy drinks swaps you should try

Healthy drinks - swap wine for a wine spritzer
WHAT’S IN IT?

A small glass of wine (175ml) has 529kJ and a large glass (250ml) has 958kJ — around 8 pieces of sushi (without avo or mayo, of course)!

THE GOOD NEWS

The antioxidants in red wine stop the blood vessels in the heart from narrowing, reducing your risk of blood clots and strokes. 

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THE BAD NEWS

Wine is made from grapes — and sugar. And because it’s delicious, we often don’t stop at one glass…

SWAP IT FOR

A spritzer made with half wine and half soda water to halve your kilojoule intake.



6. Orange juice

6 healthy drinks swaps you should try

Healthy drinks - swap orange juice for vegetable juice
WHAT’S IN IT?

A small glass of orange juice contains 840kJ (or around 10% of what the average person should be eating a day). We’d much rather have a toasted cheese and tomato sandwich for around the same amount of kilojoules.

THE GOOD NEWS

Fresh fruit juice is rich in vitamin C, which is vital for the immune system and healing.

THE BAD NEWS

One glass of orange juice can contain the juice of seven oranges, which is about 20 teaspoons of sugar! And if it’s been pasteurised, the boiling process will have stripped away a third of the vitamin C.

SWAP IT FOR

Super healthy vegetable juice made from low-kilojoule veggies. Try this recipe for veg-packed green and lean juice — you’ll be getting half the kilojoules, and a whole lot of vitamins and fibre! What more could you ask for from your healthy drinks?