When trying to lose weight you may overlook the calories lurking in the beverages you drink from day to day. For example, the medium café latte that you habitually guzzle down on the way to work can contain as many as 265 calories. Soda is another drink to watch out for– one 12 oz can of soda can contain up to 40 grams of sugar and have 140 calories. Now think about if you consume more than one can a day and do the math…the numbers can be a bit scary!  Fruit juices are unfortunately not much better. Most brands contain added sugar and high fructose corn syrup, only adding empty calories in your diet and not the nutrients you are seeking. Alcoholic drinks are also a sneaky way to add calories. Alcohol itself contains 7 calories per gram, and provides little nutritional value. One 5oz serving of red wine can have around 100 calories, and a standard 12 oz can of beer has 138 calories. Now we are not saying you can never enjoy a glass of cola on a hot summer day, or a mocha latte topped with whipped cream during the bitter winter. We are simply proving the knowledge you need to make healthy beverage choices!

Here are some tips to help you re-think your drink:

  • Add your content…Try to find 100 percent juices with no added sugars, or even better, just eat the actual fruit! Whole fruits have high water content which add in hydration, contain fewer calories and sugar, and also are a great source of fiber.
  • Sip on tea instead of coffee. Most teas have caffeine to keep you awake in the morning and are calorie free. There are many different variety of teas, from fruity to invigorating, which can make trying new types of tea fun! However if you cannot bear to give up your coffee addiction, try to limit the amount of creamers and sugar you put in you drink. Add other spices to your coffee such as cinnamon which has been shown to be beneficial to overall health.
  • When it comes to alcoholic beverages, try to drink light beer instead of regular. Light beer has 102 calories instead of 138 calories.
  • Drink more water .Water does so many great things for our bodies and is calorie free. It helps to maintain balance of body fluid, supports kidney function, energizes muscles, and helps regulate bowel movements.



I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

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