Tariffs often dominate the news, but there’s another kind of “tariff” that’s rarely discussed—the calorie tariff. If what you import from your hand to your mouth exceeds what energy you export from moving your body, that is one kind of surplus you do not want. 

These cost uplifts can  sneak into your daily habits and inflate both your wardrobe budget and your waistline. In this article, we’ll explore three surprising sources of “calorie tariffs” and simple strategies to manage them effectively.

1. The Cup of Joe Tariff

As the holiday season approaches, cozy coffee shop drinks beckon with flavors like pumpkin spice, gingerbread, and eggnog. Even non-caffeinated options like chai tea lattes and hot chocolate offer tempting alternatives. However, these seasonal delights often come with as many calories as a full meal. Here are just a few examples:

Here’s an updated table of Starbucks 2024 holiday drinks, including their calorie counts and sugar content for a tall-sized drink (12 oz) based on standard recipes:

Drinking one or two of these beverages daily, on top of regular meals, can skyrocket your calorie intake. The culprit isn’t just the sugar-laden syrups but also the type of milk used. Popular choices like almond, oat, or coconut milk often contain surprising amounts of sugar. For example, a standard almond milk latte at Starbucks can pack in more sugar than you’d expect.

Here’s a concise breakdown of the nutritional profiles of Starbucks’ non-dairy milk options, excluding flavor descriptions:

• Almond Milk
  • Calories: ~30 per serving
  • Sugar: ~5 grams (includes added sugar)
• Coconut Milk
  • Calories: ~80 per serving
  • Sugar: ~7 grams (includes added sugar)
• Oat Milk
  • Calories: ~130 per serving
  • Sugar: ~7 grams (includes added sugar)
  • Carbs: ~16 grams
• Soy Milk
  • Calories: ~100-130 per serving
  • Protein: 6-8 grams
  • Sugar: Varies, moderate levels

How to Lower the Tariff:

• DIY Drinks: Make your own coffee recipes at home, like a healthier pumpkin spice latte.
• Customize Orders: Opt for sugar-free syrups, fewer syrup pumps, or non-fat milk.
• Know Your Milk: Research the sugar content of plant-based milks before ordering 

Related links 

2. The Healthy Salad Tariff

A salad may seem like the virtuous choice when dining out, but it can be a calorie bomb in disguise. Oversized portions, calorie-laden dressings, and high-fat extras like cheese, bacon, or even avocado can turn your “healthy” choice into a dietary misstep. Some restaurant salads contain more calories than a burger and fries.

Here are some examples of popular chains and how high the calorie tariffs can get: 

Here are examples of high-calorie salads from popular chain restaurants, showcasing how some salads can pack in more calories than you might expect:

1. The Cheesecake Factory – Barbecue Ranch Chicken Salad
   • Includes crispy onion rings, barbecue ranch dressing, and a mix of greens.
   • Calories: ~1,520
   • The high calorie count is due to the dressing, fried onion rings, and large portion size
2. California Pizza Kitchen – Thai Crunch Salad
   • Made with crispy wontons, peanuts, and Thai peanut dressing.
   • Calories: ~1,220 (varies by size and dressing amount)
3. Chili’s – Quesadilla Explosion Salad
   • Features grilled chicken, tortilla strips, cheese, and a quesadilla on the side.
   • Calories: ~1,430
   • The combination of toppings and the quesadilla side make this more like a main dish than a salad
4. BJ’s Brewhouse – Santa Fe Salad
   • Topped with Cajun chicken, corn, black beans, and Santa Fe dressing.
   • Calories: ~1,400 (due to the creamy dressing and generous toppings).
5. Applebee’s – Oriental Chicken Salad (Crispy)
   • Fried chicken tenders, crunchy noodles, and a sweet oriental dressing.
   • Calories: ~1,510
   • Opting for grilled chicken reduces calories, but the dressing remains calorie-dense
6. Outback Steakhouse – Aussie Cobb Salad
   • Includes fried chicken, bacon, eggs, cheese, and creamy dressing.
   • Calories: ~1,200-1,300 (varies with dressing choice)
7. Panera Bread – Fuji Apple Salad with Chicken
   • Contains chicken, Gorgonzola cheese, pecans, and a sweet vinaigrette.
   • Calories: ~1,030 (dressing and toppings contribute heavily)

How to Lower the Tariff:

• Portion Control: Treat restaurant salads as two meals—eat half and save the rest for later.
• Request Modifications: Ask for dressing on the side and skip calorie-dense toppings.
• Make Your Own: Avoid store-bought salad kits, which often include high-calorie dressings and minimal greens. Instead, build your own salads at home with fresh ingredients.

3. The Tasting Tax

Holiday gatherings often mean endless hours in the kitchen, surrounded by tempting smells and unfinished dishes. Sneaking a taste here or there—whether it’s a spoonful of sauce or a bite of cookie dough—may seem harmless, but these small “microtransactions” can add up quickly.

This is similar to how app developers generate revenue: through small, frequent purchases that accumulate over time. Just like a credit card bill, these tiny indulgences can leave you in the red by the end of the day.

How to Lower the Tariff:

• Mindful Tasting: Use smaller utensils for sampling and limit yourself to planned tastes.
• Track the Grazing: Keep mental tabs on how much you’re sampling to avoid unconscious overeating.

Final Thoughts

Calorie tariffs may seem minor in isolation, but their cumulative effect can be significant. By becoming aware of these hidden costs in your diet and taking proactive steps, you can enjoy the holiday season without compromising your health goals.

For more tips and strategies, check out my latest video, where I dive deeper into the concept of calorie tariffs and how to manage them effectively.