Fabulous, Low-Fat Frozen Drinks
Chill out with these lower-cal concoctions
When it's hot outside, sometimes nothing hits the spot like an icy-cold
But as delicious and satisfying as these beverages can be, smoothies, iced
coffee beverages, and other frozen sippers can also be full of calories.
The best and healthiest way to quench your thirst is always with refreshing,
zero-calorie water. But there's nothing wrong with having a smoothie or other
yummy frozen drink to perk up your lazy afternoon or energize your morning --
as long as you know how to choose one that won't wreck your diet.
When you make a smoothie yourself, there's no question about the
ingredients. Toss together any combination of fruits, ice, 100% fruit juice,
and a little fresh or frozen yogurt for a delicious and nutritious frozen drink
(when journaling, simply count each component used to make your single-serve
For example, you can make a great breakfast or pre-workout drink with one
serving of fresh fruit, 4 ounces of fruit juice, and 4 ounces of low-fat
yogurt. My favorite quick and easy summer smoothie combines a banana, orange
juice, and vanilla yogurt. Adding yogurt contributes protein that makes the
smoothie more satisfying; it can double as a quick, refreshing meal.
Coffee-lovers can get the taste of the fancy cold drinks found at coffee
shops for a fraction of the calories and cost. Make double-strength coffee and
let it come to room temperature. Pour the coffee over a tall glass of ice, add
1/2 cup skim or low-fat milk plus artificial sweetener or a teaspoon of sugar,
if desired, then top with a tablespoon of light whipped topping and a dusting
of cocoa. The only ingredient you need to journal is the milk (and sugar, if
you use it).
Cruising the Dairy Aisle
When there's no time for a homemade concoction, you can find all sorts of
individually packaged, convenient drinkable yogurts in your grocery store. In
the past year, the yogurt drink market has expanded dramatically.
Most of these products cost $1-$2, and have from 60-260 calories per
container. Many provide a healthy dose of protein and calcium, and are
virtually fat-free. Artificially sweetened yogurt drinks, with fewer sugar
calories and total calories, are marketed as "light."
Here are some guidelines for journaling smoothies and yogurt drinks found in
the diary case.
Journal as 1/2 cup low-fat plain or artificially sweetened yogurt:
- Dannon Light 'n Fit Carb Control, 7 ounces
Journal as 1/2 cup low-fat yogurt, sweetened, with fruit or frozen:
- Dannon Light 'n Fit Smoothie, 7 ounces
- Hood Carb Countdown Smoothie
Journal as 1 cup low-fat yogurt or artificially sweetened yogurt:
- Stoneyfield Farm Juice Smoothie (strawberry or orange wave), 6 ounce
- Stoneyfield Farm Light Smoothie, 10 ounces
- Horizon Organic Smoothie, 6 ounces
Journal as 1 1/2 cup low-fat or artificially sweetened yogurt:
- Yoplait Nouriche Light, 11 ounces
- Stoneyfield Farm Low Fat Yogurt Smoothie, 6 ounces
- Odwalla Soymilk Future Shake, 8 ounces
Journal as 1, 8-ounce meal replacement drink + 1/2 cup skim or low-fat
- Dannon Frusion, 10 ounces
- Stoneyfield Farm Low-fat Yogurt Smoothie, 10 ounces