11 Silent Calorie Traps: What You're Drinking This Season (and How to Fix It)

9. Mulled Wine and Spiked Cider

Warm spiced drinks like mulled wine and spiked cider are holiday staples that combine alcohol with sweeteners and sometimes sugary mixers. Alcohol itself has calories, and when paired with sugar and an extra pour, the totals add up fast. Beyond calories, alcohol can lower inhibitions so that we snack more or lose track of portions. A few mindful tactics help preserve the savoring without a heavy caloric hit. Choose a smaller glass and sip slowly, pair drinks with protein-rich snacks to feel fuller, and alternate alcoholic beverages with water to slow intake. If you love the spice, consider making a hot spiced herbal tea and adding a smaller measure of wine or cider to it, which keeps the warmth and ritual while reducing total alcohol and sugar. These choices let you join celebrations without undoing a week of thoughtful eating.

10. Bottled Smoothies and Ready-to-Drink “Wellness” Drinks

Ready-to-drink smoothies and cold-pressed beverages are marketed as healthful, but a bottled smoothie can contain concentrated fruit sugars and calories that exceed a sensible portion. Because they’re pre-packaged, portion control is removed from your hands, and the label’s implied healthy positioning makes it easy to consume without thought. To preserve convenience while reducing excess calories, read labels and compare serving sizes—many bottles equal two small servings. If a drink seems high in sugars, dilute it with water or unsweetened iced green tea to stretch the flavor. At home, make single-serve smoothies using more vegetables (spinach or kale), half a banana instead of a whole one, and add protein with Greek yogurt or a scoop of protein powder. These swaps keep the ease and nourishment but avoid a hidden sugar rush that can sneak into daily totals.