Tantalising thirst quenchers pack on calories

On average, an eight-ounce glass of soda packs on about 225 calories around the waist; 12 ounces of lager, between 150 and 200 calories; a serving of ice cream, about 380 calories (with 22 grams of fat), and a cold glass of water, with a twist of lime juice, zero calories.

Sweet teas, energy drinks, smoothies, milk shakes and various coffee concoctions pack on many more calories but, in this sweltering summer heat, it's tempting to take in more liquids. As you can see from the calorie count, your choice of thirst quenchers on these balmy, sometimes hot summer evenings, can put a wrench in your weight targets.

Number of daily calories

Calories are units of energy in food. The number of calories you need to eat each day depends on your height, weight, age and activity level. A guide to the number of calories required by various groups is presented by US Department of Health and Human Services in the Dietary Guidelines for Americans. A woman 31 to 50 years old, who engages in moderate physical activity (for 30 minutes or less each day) should eat about 1,800 calories per day; and a man with the same profile 2,200; older than 51 years - 1,600 and 2,000, respectively for women and men; under 30 years old - 2,000 and 2,400 calories for women and men, respectively. Teenagers and children have adjusted caloric requirements.

The National Academy of Sciences recommends the following calorie categories:

1,600 calories: Many sedentary women and some older adults.

2,200 calories: Children, teenage girls, active women and many sedentary men.

Women who are pregnant may need around 500 calories more per day and an additional 300 calories for breast-feeding.

2,800 calories: Teenage boys, active men and very active women.

If your goal is to lose weight by burning excess body fat, the recommendation is to eat 500 fewer calories per day than your caloric need and maintain or increase your exercise activity. Usually, it's not recommended that you go below 1,200 calories unless closely supervised by a health professional.

Midday meal calorie count

These daily caloric requirements seem large, but it's very easy to chalk up 1,600 calories, even in one sitting, unless you monitor your food intake. For example, a midday meal of one cup of rice, 100g (about 3.5 ounces) roasted chicken breast and half cup mixed vegetables (peas and carrots without salt, boiled), no gravy, is about 460 calories. Add a bottle of your favourite soda to that at 225 calories per serving (read the label most of the supersized sodas contain 2.5 servings or 562.50 calories), and you will dramatically increase the calories eaten at one meal.

Total calorie count at this single meal would be 460 plus 562.50 or 1,022.50. If you had just water with your meal, total intake of calories would be 460. You could also reduce the amount of rice by half and add more vegetables to reduce total calories. It's recommended that you keep each meal well below 500 calories and eat smaller more frequent meals. A high-calorie thirst quencher could easily spike the calorie count.

So, on these hot though beautiful summer days, a tantalising, high-calorie thirst quencher will go down well, but will sit around the waist as a lasting reminder of the forbidden pleasure.

Eulalee Thompson is health editor and a professional counsellor; email: eulalee.thompson@gleanerjm.com.