Changing from poor nutrition to healthy eating habits often starts with an understanding of your current nutritional intake.  One of the largest, but often overlooked, factors in a person’s daily nutritional intake comes from beverages.  Many of today’s beverages provide empty calories with little or no nutritional benefit.  Check out these:

Helpful Beverage Facts:

Coffee and Tea Facts:

16-oz. white chocolate mocha     510 calories
16-oz. latte with whole milk     260 calories
16-oz. latte with nonfat milk     160 calories
16 ounces black coffee     10 calories
16 ounces black tea     2 calories

Juice Facts:

8 ounces pomegranate juice    160 calories
8 ounces cranberry juice    140 calories
8 ounces fruit punch    120 calories
8 ounces orange juice    110 calories

Milk Facts:

8 ounces low-fat chocolate milk    150 calories
8 ounces whole milk    150 calories
8 ounces 2% milk    130 calories
8 ounces 1% milk    120 calories
8 ounces nonfat milk    90 calories

Alcohol Facts:

12 ounces beer     120-180 calories
12 ounces light beer     70-125 calories
2 ounces daiquiri     112 calories
1 shot (1.5 ounces) 80-proof rum     100 calories
4 ounces red or white wine     80 calories

Water Facts:

16 ounces water     0 calories
16 ounces artificially sweetened flavored water     0 calories
16 ounces vitamin- or nutrient-enhanced water     varies; up to 100

Print a pdf of this table for easy reference – Helpful Beverage Facts.