Drink this: Choosing the right lemonade could cut the calorie content in half.

RODALE NEWS, EMMAUS, PA—This weekend's Fourth of July barbecues, picnics, and parties are almost here. While you may know to avoid the sweets table and ease off the hot wings and macaroni salad, there is one calorie-loaded staple that you may be overlooking. The new book Drink This, Not That (Rodale, 2010), the latest entry in Rodale's Eat This, Not That series, reveals that our liquid calories now make up 21 percent of our daily calorie intake. That's more than 400 calories a day just from what we drink! But you don't have to give up your favorite summer drinks to avoid calorie overload. We pulled a few nuggets of information from the book that will save you calories and help preserve your beach-ready physique.

Your trip to Starbucks: a Frappuccino or banana?
You have a long day full of parades, barbecues, and fireworks ahead of you, so you need that jolt of caffeine to start you off. But fast-food espresso drinks can pack a lot of added sugar, fat, and salt. You want something cold, but should you go for the ever-popular Frappuccino, or try a smoothie with a shot of espresso?

Go with…a Banana Chocolate Vivanno with an espresso shot. Some Frappuccinos contain over 450 calories, and more saturated fat than a Big Mac! The Vivanno uses one full banana, so you get all its fiber and protein for about 270 calories. Add an espresso shot, and this drink can be breakfast and your morning pick-me-up all in one.

At Dunkin’ Donuts: a Tropicana Orange Coolatta or Vanilla Bean Coolatta?
If you don't like Starbucks, swing by Dunkin' Donuts, which has added a few healthier alternatives to the menu lately. Unfortunately, the healthier options don't include the chain's Coolattas or lattes, which can contain upwards of 430 calories, 86 grams of sugar, and not much real fruit.

Go with…the Tropicana Orange Coolatta. This drink has about half the calories of the Vanilla Bean Coolatta, which Drink This, Not That deems the worst drink on Dunkin' Donuts' menu. While the Orange Coolatta is not nearly as healthy for you as an all-fruit smoothie would be, at least orange juice is listed as the second ingredient. It also contains no fat, and has far fewer grams of sugar (so you can save your sugar fix for the dessert table).

To complement your lunch: powdered lemonade or the frozen stuff?
Lemonade is a must-have summer drink, especially on a hot day. However, many premade lemonades contain high-fructose corn syrup, an ingredient that adds empty calories, contributes to obesity, and is made with genetically engineered corn. Homemade lemonade is best, if you have the time, since you can use organic lemons and very little sugar, but for a quick fix, which lemonade should you choose?

Go with…the powdered stuff. Country Time powdered mix, for instance, has about 60 calories in each eight-ounce glass and almost half the sugar of frozen concentrates like Minute Maid Frozen Lemonade. The latter also contains high-fructose corn syrup, and clocks in at around 110 calories per glass. Still, go with homemade whenever you can to avoid the synthetic dyes and preservatives used in both powdered and frozen lemonades.