Healthy beverage options for the summertime

You eat right, you exercise regularly, but you just can’t lose weight. If this sounds familiar to you, it might be time to ask yourself this question: What are you drinking?

Summer is in full swing, and nothing tastes better on a hot summer day than an ice cold slushee, iced latte, or a frosty fruit smoothie. You figure the frozen slush is fat free, the latte is only cold coffee, and the smoothie is fruit, so how bad can it be?

Those ingredients can quickly sabotage even the best weight loss efforts. The first issue is portion size. These summer classics normally are not served in an 8 oz. glass, and if they were, it would be labeled ‘kiddie’ size. These frosty favorites are normally purchased in sizes ranging from 16 to 20 oz. or more.

An 8 oz. serving of a beverage that has about 90 calories per serving will supply 180 to 225 calories and beyond. But you’ll be hard pressed to find a serving that small or put down a refreshing drink when you are only 1/3 of the way through.

Also, many popular chain smoothie shops promote reduced calorie or "slimmer" versions of your favorite beverages. Although they will save you about 100 calories on a 20 oz. beverage (normally considered a small), they still pack enough calories to hinder your diet efforts.

A 20 oz. mixed fruit smoothie at Smoothie King, when made "slim," drops from 503 calories to 403 calories. A Caramel Crème Iced Latte from Dunkin Donuts, in a 20 oz. size, can provides 330 calories and 11.4 grams of fat -- with half coming from saturated fat.

The best option on a hot summer day to keep you hydrated and quench your thirst is good old fashioned ice water. Need some flavor? Add a squirt of lemon juice or lime juice. If you need something cold on the go, place a water bottle in the freezer at night and take it along when driving.

But if it’s just not summer without a frosty treat now and again, try these ideas to help you fit back into some summer clothing:

• Choose a crystal light™ Slurpee from 7-11. It will supply only 70 to 80 calories for the 20 oz. serving size.

• Get creative by making sun tea or fresh brewed green tea, and adding a non-caloric sweetener. Add fresh mint or a slice or two of lemon or orange for flavor variety.

• Make an old-fashioned egg cream with part seltzer and part skim milk. Add a squirt of reduced-calorie or sugar-free chocolate syrup for a reduced calorie treat that adds calcium and other nutrients to you day.

• Freeze blueberries or other fruits, and blend with seltzer or non-fat yogurt for a refreshing smoothie in an 8 oz. portion size.

• Try sugar-free flavor packets with water. Freeze and take with you for a cold beverage on a hot summer day.

• Water it down. Most store-bought drinks are very sweet and can easily be diluted with 1 part beverage to 2 parts water. Get the taste, but reduce the sugar and calories intake. (And make it last longer!)