The Hidden Costs of Sipping Your Calories

If you’re trying to eat a bit healthier or keep an eye on your calories this festive season, chances are you’re thinking about food, but not what’s in your glass. But here’s the thing: a surprising amount of our daily calories can come from drinks and oils, not the solid food. Also, the food we chew tends to fill us up, while liquid calories provide a lot less satiation, which means we tend to overdo them. From coffee runs, to after-work wine or beer with the friends, that breakfast smoothie or even that “splash” of olive oil on your salad — they all add up.

Did you know for example that two tablespoons of olive oil is the same amount of calories as two small glasses of wine, which is also the same amount of calories in a small Mc Donald’s burger? So a seemingly healthy meal of chicken and salad with a couple of tablespoons of olive oil and a couple of drinks on the side can really add up fast.

Let’s talk about how liquid calories (and their oily cousins) can quietly creep into your day, and what you can do to keep them in check without giving up the things you enjoy.

Alcohol: The Social Sipper That Adds Up

A drink or two doesn’t seem like much, but alcohol is sneaky. It’s almost as calorie-dense as fat (seven calories per gram) and when you add sugary mixers, those numbers can shoot up fast. Alcohol is also regarded as “empty calories”, meaning that it provides calori value with almost zero nutrients.

A pint of beer? That’s roughly 200–250 calories. A glass of wine? Around 130. Cocktails? Well… a mojito or margarita can easily hit 300 or more.

If you don’t want to skip the social side, you can still lighten the load: try spirits with soda water and lime, go for smaller glasses of wine, or alternate drinks with sparkling water. You’ll still enjoy yourself, just without the hidden calorie hangover.

Coffee Shop “Treats”

It’s easy to forget that your morning latte might pack as many calories as a small meal. A large latte with whole milk can be 200 calories, and that’s before syrups, whipped cream, or caramel drizzle. Suddenly your “coffee break” looks a lot like dessert. Then enter the world of Macha. These lattes can really pack a punch, mostly because Macha is so bitter in taste that its almost always loaded with milk and sugars.

An Americano or a flat white with skimmed cow’s or unsweetened plant milk can cut calories dramatically while keeping that café vibe intact. And if you really want a flavoured latte, just order a smaller size and skip the syrup now and then.

And while we are on the milk topic, your lowest calorie and sugar milk options would be skimmed cow’s milk or almond milk. Oat milks are generally not a great options due to their high sugar and low protein content. Also be on the lookout for plant based milks that have added fats like sunflower oil an try going for the less adulterated options.

Smoothies and Juices: The “Healthy” Traps

Smoothies and fruit juices feel virtuous- after all, they’re made from fruit! But that’s part of the problem. Blending or juicing removes the fibre that fills you up, leaving you with concentrated sugar and calories that don’t keep you full for long.

A big bottle of shop-bought smoothie can easily clock in at 300 calories. And that “freshly squeezed” orange juice? It’s about 110 calories per glass (the same as a small chocolate bar)

If you love smoothies, make them yourself: throw in veggies, low-sugar fruits like berries, and maybe a spoonful of Greek yogurt or protein powder. You’ll get more nutrition for fewer calories and feel really satisfied. 

The Sneaky Power of Oils and Restaurant Food

Even when you’re being careful with drinks, oils can tip the scales before you know it. Olive oil, for example, is a great food-heart-healthy, full of antioxidants, but it’s still about 120 calories per tablespoon. That drizzle on your salad or bread basket can quietly turn into several hundred calories.

And restaurants and canteens? They love oil and butter. That’s why everything tastes so good. A portion of chips or a plate of pasta in a “light olive oil dressing” often contains more energy than you realise.

You don’t have to avoid oils-just be mindful. A spray bottle for cooking helps a lot, and at restaurants, asking for dressings or sauces on the side gives you a little more control.

At restaurants always order the sauce on the side and rather use some lemon juice to add flavour. At home for cooking try non-stick pans or spray versions of olive oil so that you use less. You can also spray salads and veg with this.

Small Swaps, Big Wins

You don’t need to overhaul your diet to make a difference. Just noticing where the hidden calories come from is half the battle. Drink more water, go easy on the mixers and creamy coffees, and measure out oils when cooking instead of free-pouring.

It’s not about restriction, but rather about awareness. When you know what’s in your glass (and your pan), you can make small changes that add up to real results.