There’s nothing wrong with enjoying a seasonal drink, but many of them come with far more sugar than people realize. Health guidelines recommend limiting added sugar to no more than 9 teaspoons (36 grams) a day for men and 4 to 6 teaspoons (16 to 24 grams) for women and children.
For comparison, a classic frosted sugar cookie has about 15-17 grams of sugar and 160-180 calories. Several popular seasonal beverages pack double, or even triple, that amount in a single serving.
1. Eggnog
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Serving size: 8 ozSugar: 19-23 gramsCalories: 300
Eggnog combines sugar, creams, and eggs for a rich, calorie-dense drink, even in small servings. All the added sugars plus full-fat dairy make it all too easy to overindulge, while adding alcohol only contributes to a higher overall sugar load.
When making it at home, “instead of using the full amount of sugar you can cut it in half or experiment with sugar alternatives or non-nutritive sweetener like stevia or monk fruit,” said Jamie Mok, MS, RD, RYT, spokesperson for the Academy of Nutrition and Dietetics.
Adding plenty of spices, reducing alcohol and even swapping out the full-fat milk for skim milk or alternative milks can also help reduce sugar content.
“Keep those portion sizes smaller, too—less than 4 ounces,” Mok said.
2. Hot Chocolate
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Serving size: 12 ozSugar: 36-54 gramsCalories: 240
Hot chocolate can pack as much (or as little) sugar as you want it to. Instead of using those pre-made packets where you can’t control or sift out the sugar, Mok said to start with 100% cocoa powder, 1 teaspoon of sugar, and an alternative milk.
“Since vanilla complements that flavor profile, I would go with the unsweetened vanilla milk alternative and if you don’t have it you can just add in your own vanilla extract,” Mok said.
As for topping, it all comes down to moderation. Going light on whipped cream and marshmallows can also lower total sugar content.
3. Chai Latte
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Serving size: 12 ozSugar: 36-45 gramsCalories: 260
Although chai is traditionally made with black tea and spices like cinnamon, cardamom, and ginger, most commercial chai drinks rely on pre-sweetened concentrates rather than actual brewed tea. And milk adds calories, but choosing lower-fat milk or unsweetened plant-based options can help keep this treat delicious and balanced.
Making chai at home with a chai tea bag or loose-leaf spices can help you avoid added sugars and syrups. You can add the milk of your choice and sweeten it how you want to at home with honey, said Grace A. Derocha, MBA, RD, CDCES, spokesperson for the Academy of Nutrition and Dietetics.
Adding cinnamon, vanilla extract or other spices can also help create the illusion of a sweeter flavor by boosting flavor without actually adding more sugar.
4. Coquito
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Serving size: 8 ozSugar: 30-40 gramsCalories: 280
A traditional Puerto Rican holiday drink, coquito has gained a lot of popularity for its rich, creamy coconut and cinnamon flavors with the optional kick of rum. Sweet and silky, it may feel tempting to serve in a cocktail glass, but coquito is traditionally enjoyed as a dessert drink.
Derocha recommends serving it like an espresso, about 2-3 ounces per cup. As for small changes to reduce sugar, consider swapping out one of the cans of condensed milk for evaporated milk or the coconut cream for light coconut milk.
“Things can still be played with while honoring tradition and allowing you to kind of own your process,” Derocha said.
How to Enjoy Holiday Drinks in Moderation
Enjoying an occasional sugary drink isn’t inherently harmful, but these drinks can make it easier to consume a lot more sugar, fast.
To bring some mindfulness to your next drink choice, Derocha said to think about the three P’s: portion, presence, and pleasure. This means being intentional with your serving size, staying present while you enjoy it, and allowing room for foods and drinks tied to culture, family, and tradition.
With that approach, small tweaks like reducing syrup, choosing unsweetened bases, or making it at home can significantly lower sugar intake without sacrificing the treats you enjoy, especially around the holidays.
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