When we think summer foods and beverages we think light, crisp and refreshing. But sometimes, we may be eating wawy more calories and sugar than we think.
Smoothies
Having a smoothie as a snack seems like a smart choice as most have a base of blended fruit and low-fat dairy. However in many chains this combination is often fused with added sugar, ice cream, or sherbet and can add up to a high-calorie treat. Some chains serve smoothies that contain as much as 500 calories. For the most economical and healthy smoothies, consider making your own. If you don’t have time or a kitchen go to Freshens; there’s a bunch of smoothies that are 80 or fewer calories.
Sports Drinks
Staying hydrated is imperative before, during and after physical activity, especially during the summer months. Some think the best way to stay hydrated is through sports drinks since they contain electrolytes (like potassium and sodium). But unless you are a marathon runner there really is no need for sports drinks as all they really contain is unnecessary calories. Many sports drinks contain 125 calories or more per 20-oz. bottle, so spare yourself the extra calories and opt for plain water or try something extra refreshing: water with fresh squeezed lemon. Not only are you getting hydrated but you’re also adding some vitamin C to your diet.
Prepared Salads
Often during the summer we want cold foods for meals. But be careful not to assume that anything with the word “salad” in it must be healthy. Junior Lily Malykhina said she often reaches for tuna as she finds it to be a light summer time sandwich. But prepared salads like tuna, chicken and shrimp are often loaded with hidden fats and calories due to their high mayonnaise content. While a lot depends on portion size and ingredients, an over-stuffed tuna sandwich can contain as many as 700 calories and 40 grams of fat.
Frozen mixed drinks
Sipping a mixed drink on the beach this summer seems like a great refreshing idea. The popular beach drin pina colada sounds innocent enough — it’s only made with rum, coconut milk, crushed pineapple and ice. It still clocks in at around 640 calories.  Do you know how hard it is to work off that many calories, just to squeeze into that bikini you’re wearing? Skip it, or if you have to drink have some rum and add a splash of lime for a better tropical drink that has way fewer calories.
Sources:
http://www.cookinglight.com/eating-smart/smart-choices/top-10-unhealthy-…
http://www.freshens.com/Products/low-cal-smoothies.html
http://www.fitho.in/tag/pina-colada-calories/