Going out to eat with friends or family can be a great way to enjoy good food and good company. However, it can also be a challenge for those who are watching their weight or trying to make healthier choices. When it comes to drinks, many restaurant options are loaded with calories and sugar, making it difficult to stay on track. But don’t worry, there are ways to enjoy a tasty drink without sabotaging your health goals. In this article, we’ll explore the benefits of choosing low-calorie drinks and provide tips for ordering them at restaurants.
Why Choose Low-Calorie Drinks?
When dining out, it’s easy to forget about the calories we consume through drinks. Restaurants often offer tempting options, from sugary sodas to creamy cocktails. But did you know that some drinks can contain more calories than an entire meal? That’s why it’s crucial to choose your beverages wisely, especially if you’re watching your weight. Low-calorie drinks can help you stay on track with your diet and avoid unwanted pounds. In this section, we’ll explore the reasons for choosing low-calorie drinks and the risks associated with liquid calories.
The Danger of Liquid Calories
It’s essential to be mindful of the calories we consume, especially when dining out. Many people tend to overlook the amount of calories present in the drinks they consume, which can significantly impact their weight management efforts. Liquid calories can add up quickly since liquids don’t have the same satiety impact as solid foods. Even small amounts of high-calorie drinks can contribute significantly to daily caloric intake.
To put this into perspective, one 16 oz (450 ml) sugary drink, like a soda or fruit punch, can contain a whopping 140-180 calories. A margarita can contain up to 500 calories, which is equivalent to a small meal. Consuming an extra 150 calories a day from sweetened drinks and not compensating by eating fewer calories can result in a weight gain of about 5 pounds (2.3 kg) over just one year.
Take a look at the following table to see the approximate number of calories in some common drinks:
| Drink | Calories |
|---|---|
| Soda (16 oz/450 ml) | 140-180 |
| Orange Juice (16 oz/450 ml) | 220-240 |
| Margarita | 500 |
| Beer (12 oz/340 ml) | 150-200 |
| Wine (5 oz/142 ml) | 120-130 |
It’s crucial to be mindful of the calorie content of the drinks we consume as they can have a considerable impact on our weight management efforts. Opting for low-calorie drinks or even water over high-calorie drinks can help us make more mindful choices when dining out.
Options for Low-Calorie Drinks
When it comes to choosing low-calorie drinks, there are a variety of options available. From refreshing and simple choices like water and seltzer to more flavorful options like tea, coffee, and even low-calorie cocktails, there is something for everyone. Each option offers a unique taste and can be a great way to stay hydrated while keeping calorie consumption in check. We will explore some of the most popular low-calorie drink options and how they can benefit your health goals.
Water
When it comes to low-calorie drinks, water is the top choice. Not only is water calorie-free, but it also helps keep you hydrated and aids in digestion. However, some people may find plain water boring, especially when dining out at a restaurant. Here are some options to add flavor to your water without adding calories:
| Option | Description |
|---|---|
| Lemon or Lime | Add a slice of lemon or lime to your water for a refreshing citrus flavor. |
| Cucumber | Add a few slices of cucumber to your water for a cool and refreshing taste. |
| Mint | Add a few sprigs of mint to your water for a refreshing and invigorating taste. |
| Berries | Add a few sliced strawberries, blueberries, or raspberries to your water for a naturally sweet flavor. |
By adding these simple ingredients, you can enjoy a delicious and refreshing drink without any added calories or sugar. Additionally, opting for water as your drink of choice can also help you feel full and prevent overeating during your meal.
Tea
When it comes to low-calorie drink options, tea is one of the healthiest choices. Not only is it low in calories, but it also has many health benefits. Here are some popular types of tea to consider when ordering at a restaurant:
| Type of Tea | Flavor | Health Benefits |
|---|---|---|
| Green Tea | Earthy, vegetal | High in antioxidants and can help boost metabolism |
| Black Tea | Bold, rich | Contains caffeine and can aid digestion |
| Herbal Tea | Variety of flavors (peppermint, chamomile, etc.) | Can have relaxing or invigorating effects depending on the type of herb used |
Green tea is especially popular for its high antioxidant content, which can help protect cells from damage and prevent chronic diseases. Many studies have also shown that green tea can be beneficial for weight loss, as the caffeine and other compounds in the tea help increase metabolism and burn fat.
Black tea, on the other hand, contains caffeine and can aid digestion, making it a good choice for those who may be experiencing discomfort after a meal. However, it is important to note that black tea is higher in caffeine than green tea, so it may not be the best option for those who are sensitive to caffeine.
Herbal teas come in a variety of flavors and types, and are made from a variety of herbs and plants. Peppermint tea, for example, can help calm the stomach and aid in digestion, while chamomile tea can have a relaxing effect on the body and help improve sleep. When ordering herbal tea at a restaurant, it is important to ask the server about the ingredients and health benefits, as some blends may contain added sugars or other additives.
Tea is a healthy and flavorful low-calorie drink option to consider when dining out. Additionally, many restaurants offer a variety of tea options, so it is easy to find a flavor that suits your taste preferences.
Coffee
Coffee can be a great low-calorie drink option at restaurants, as long as you don’t load it up with sugar and cream. Here are some tips for ordering low-calorie coffee at restaurants:
- Black coffee: Stick with plain black coffee to avoid adding any extra calories. If you need some sweetness, consider adding a small amount of honey or stevia.
- Americano: An americano is made with espresso and hot water, and is a great option for those who prefer a stronger coffee flavor. It’s also usually served black, so you can avoid added calories.
- Cold brew: Cold brew coffee is made by steeping coffee grounds in cold water for several hours, resulting in a smoother, less bitter flavor. If you’re looking for a refreshing low-calorie option, cold brew could be a great choice.
- Low-fat milk: If you prefer a latte or cappuccino, ask for it to be made with low-fat milk instead of whole milk. This will help reduce the calorie count.
Don’t be afraid to ask for special requests, such as no whipped cream or a smaller size, to help cut down on calories. And remember, moderation is key. While coffee can be a low-calorie beverage, be mindful of how much caffeine you consume and try to balance it with plenty of water throughout the day.
Seltzer
One great option for low-calorie drinks that can be found at many restaurants is seltzer. This carbonated water is a refreshing and healthy alternative to sugary sodas or high-calorie alcoholic beverages. Here are some reasons why you might want to choose seltzer as your go-to drink:
| Benefits of Seltzer |
|---|
| Low in Calories: Seltzer water has zero calories, making it an excellent choice for those looking to manage their weight. |
| Hydrating: Drinking seltzer can help you stay hydrated, which is important for maintaining good health and energy levels. |
| Natural: Seltzer water is typically made with just carbonated water and natural flavors, making it a healthier alternative to sugary sodas. |
| Versatile: Seltzer can be enjoyed plain or with a twist of citrus, a splash of juice, or a bit of sugar-free syrup for added flavor without the added calories. |
If you decide to order seltzer at a restaurant, be sure to specify that you want it without any added sweeteners or flavors, as some bars may serve seltzer mixed with soda water or flavored syrups that can add unnecessary sugar and calories to your drink.
Low-Calorie Cocktails
For those who enjoy a cocktail while dining out, selecting a low-calorie option can be challenging. Alcoholic beverages can be loaded with calories, sugar, and artificial ingredients. However, there are some options for those who want to enjoy a drink without packing on the pounds.
Some low-calorie cocktails options include:
| Drink | Calories | Description |
|---|---|---|
| Vodka soda | 64 | A simple mixture of vodka, soda water, and lime juice. This low-calorie option has no added sugar or artificial sweeteners. |
| Mojito | 168 | Made with rum, fresh lime juice, mint, and a small amount of simple syrup or stevia. To keep the calorie count low, ask for less sugar or cut it out entirely. |
| Tequila and soda | 100 | A simple combination of tequila, soda water, and lime juice. This is a refreshing low-calorie option without any added sweeteners. |
| Gin and tonic | 148 | A classic cocktail with a fizzy twist of gin, tonic, and a dash of lime. Keep the calorie count low by opting for a diet tonic or limiting the tonic water. |
It’s essential to be mindful of portion sizes, especially when it comes to alcohol, as drinks can quickly add up in calories. It’s also important to avoid sugary mixers, like soda or fruit juice, which can contribute to weight gain. Additionally, drinking plenty of water alongside alcoholic beverages can help decrease overall caloric intake and aid digestion.
Remember, moderation is key when it comes to alcohol and weight management. If you do decide to indulge in a low-calorie cocktail while dining out, be sure to savor every sip and enjoy it in moderation.
How to Order Low-Calorie Drinks at Restaurants
When dining out at restaurants, it can be easy to forget about your weight management goals and indulge in high-calorie drinks. However, by making a few simple changes to your beverage choices, you can still enjoy your dining experience without compromising your health. In this section, we will provide helpful tips on how to order low-calorie drinks at restaurants, so you can make informed choices and stay on track with your weight management plan.
Look at the Menu Beforehand
When planning to dine out, it’s important to look at the menu beforehand to make a smart choice about what to order. This is especially important when it comes to choosing low-calorie drinks. By taking the time to review the menu, you can identify which drinks are lower in calories and make an informed decision.
Here are a few tips for reviewing the menu before arriving at the restaurant:
- Check for calorie counts: Some restaurants include calorie counts on their menus. This can be a helpful tool when trying to choose a low-calorie drink. Look for drinks that are under 100 calories or opt for water, tea, or coffee which are typically calorie-free.
- Look for key words: Words like “light” or “skinny” may indicate that a drink is lower in calories. Be wary of drinks with words like “creamy” or “rich” as they tend to be higher in calories.
- Read the ingredients: If calorie counts aren’t listed, read the ingredients instead. Avoid drinks with a lot of added sugars or syrups and look for drinks made with natural, low-calorie ingredients like fresh fruit or herbs.
Taking the time to review the menu beforehand will not only help you choose a low-calorie drink, but it can also prevent you from feeling overwhelmed when faced with a menu full of tempting, high-calorie options.
Choose Your Drink Wisely
When choosing a low-calorie drink at a restaurant, it’s important to make wise decisions. Here are some tips to help you choose a drink that will keep your calorie count in check:
1. Check the Calorie Count
Before ordering a drink, take a look at the menu or nutritional information to see how many calories the drink contains. Some drinks, like sodas and sweetened teas, can be loaded with sugar and calories. Instead, consider options like water, unsweetened tea, or seltzer.
2. Avoid Cream and Sugars
If you’re ordering coffee or tea, avoid adding cream and sugar. These additives can quickly add up in terms of calories. Instead, try using a small amount of skim milk or opting for a sugar substitute.
3. Be Careful of Cocktails
Cocktails can be a sneaky source of calories, as they often contain sugary mixers or syrups. Instead of ordering a cocktail with a high calorie count, try opting for a low-calorie option like a vodka soda or a tequila on the rocks with lime.
4. Choose Light Beer
If you’re a beer drinker, opt for a light beer instead of a regular one. Light beers tend to have fewer calories and less alcohol content, making them a better choice for managing your weight.
5. Consider a Wine Spritzer
Wine can be a healthy option in moderation, but it’s important to watch your portions to avoid consuming too many calories. To cut down on calories, try ordering a wine spritzer with club soda or seltzer. This will help to dilute the wine and lower the calorie count.
By choosing your drinks wisely, you can enjoy dining out while still managing your weight and staying healthy.
Make Special Requests
When ordering drinks at a restaurant, don’t be afraid to make special requests to reduce calorie intake. Some simple swaps or additions to drinks can make a big difference in calorie count. Here are some special requests to consider:
| Request | Example |
|---|---|
| Ask for water instead of soda or juice | “Can I please have a glass of water with lemon instead of a soda?” |
| Request unsweetened tea or coffee | “Can I please have an unsweetened iced tea instead of a sweet tea?” |
| Ask for a sugar-free syrup or sweetener in your drink | “Can you make my latte with sugar-free vanilla syrup?” |
| Request less syrup or flavoring in your drink | “Can I have my smoothie with half the amount of syrup?” |
| Ask for a smaller size or a kid’s cup | “Can I please have my soda in a kid’s cup?” |
Remember that restaurants are there to serve you, and they will usually accommodate your requests. By making small changes to your drink order, you can significantly reduce your calorie intake and manage your weight.
Other Tips for Managing Hunger and Cravings While Dining Out
When dining out, managing hunger and cravings can be a daunting task, especially if you’re trying to maintain a low-calorie diet. Fortunately, there are several tips that you can follow to help you stay on track.
Eat a small, healthy snack before you go to the restaurant. This can help to curb your appetite and prevent you from overeating. Choose something that is high in fiber and protein, such as a piece of fruit or a handful of nuts.
Avoid skipping meals during the day to save calories for the restaurant. This can actually backfire by causing you to overeat once you arrive at the restaurant. Instead, stick to your regular meal schedule and make sensible choices at the restaurant.
Choose dishes that are high in protein and fiber. Protein and fiber help to keep you feeling full and satisfied, which can reduce the likelihood of overeating. Look for dishes that feature lean proteins, such as grilled chicken or fish, and plenty of vegetables.
Practice portion control. Many restaurants serve large portions, which can make it difficult to stay within your calorie budget. Consider sharing an entrée with a friend or taking half of your meal home for later.
Avoid buffets and unlimited appetizers. These types of dining experiences can be tempting, but they often lead to overeating. Stick to ordering a single entrée and, if you must have an appetizer, choose something healthy and light.
Stay hydrated. Drinking water throughout your meal can help to fill you up and prevent overeating. It can also help to avoid sugary drinks, which can add unnecessary calories to your meal.
By following these tips, you can enjoy dining out without compromising your weight management goals. Remember to make sensible choices and practice moderation, and you can continue to enjoy all of your favorite restaurants without feeling guilty.
Conclusion
After reading this article, you should now have a better understanding of how to make healthier choices when it comes to selecting low-calorie drinks while dining out. Remember that liquid calories can quickly add up and derail your weight management plan, so it’s essential to choose wisely or make special requests to reduce the calorie content of your beverage.
Water, tea, coffee, seltzer, and low-calorie cocktails are excellent options for those seeking to cut back on calories. Still, it’s essential to be mindful of mixers and garnishes that can add calories and sugar. For instance, fruity juices and syrups are often high in sugar and calories and can contribute to weight gain.
When dining out, it’s essential to plan ahead and look at the menu beforehand to avoid temptation and make informed choices. Choose your drink wisely and opt for low-calorie options when possible. You can also make special requests such as asking for no added sugar or switching to a low-calorie mixer.
Additionally, managing hunger and cravings while dining out can be challenging, but there are several strategies you can use to stay on track. Avoid skipping meals, stay hydrated, and choose healthy options whenever possible. Remember to enjoy your dining experience while being mindful of your health goals.
By incorporating these tips into your dining-out routine, you can stay on track with your weight management goals without sacrificing the pleasure of socializing with friends and family over a delicious meal. With a bit of planning and mindfulness, you can still enjoy a night out while making healthy choices for your body.
Frequently Asked Questions
What are the benefits of choosing low-calorie drinks at restaurants?
Choosing low-calorie drinks can help manage weight and prevent consuming excess calories, sugar, and alcohol. It can also benefit overall health and reduce the risk of diseases like diabetes and obesity.
Are there any dangers of consuming liquid calories?
Consuming too many liquid calories can lead to weight gain, increase the risk of obesity and diseases like diabetes, and may even cause dehydration or poor nutrition.
What are some low-calorie drink options available at a restaurant?
Some low-calorie drink options include water, tea, coffee, seltzer, and low-calorie cocktails made with reduced-calorie mixers like soda water, light juices, or sugar substitutes like Stevia.
What are some tips for managing hunger and cravings while dining out?
Some tips include drinking water before and during your meal, opting for nutrient-dense foods like salads or protein-rich dishes, and practicing mindful eating by savoring each bite and not rushing to finish the meal.
Why is it important to look at the menu beforehand?
Looking at the menu beforehand allows you to plan ahead and choose healthier options that fit within your dietary goals. It also saves time and reduces temptation to make impulse decisions.
What should you consider when choosing your drink wisely?
You should consider the sugar, alcohol, and calorie content of the drink, as well as the portion size, and whether there are any healthier alternatives available.
Why is it important to make special requests when ordering drinks at restaurants?
Making special requests can help reduce unwanted sugar, alcohol, or calorie intake. For example, asking for a sugar-free syrup or using a sugar substitute can reduce the amount of added sugars in your drink.
What are some low-calorie cocktail options you can order at a restaurant?
Some low-calorie cocktail options include a vodka soda, gin and tonic with a light tonic, or a margarita made with fresh lime juice and light agave nectar.
Can ordering low-calorie drinks help reduce the risk of diseases?
Yes, ordering low-calorie drinks can reduce the risk of diseases like diabetes, obesity, and heart disease by reducing the intake of excess sugar, alcohol, and calories.
How can ordering low-calorie drinks benefit overall health?
Ordering low-calorie drinks can benefit overall health by reducing the risk of obesity, inflammation, high blood pressure, and other diseases. It can also improve hydration and provide essential nutrients found in certain drinks like tea and coffee.
