Beyond the Shirley Temple: Mocktails to Order at a Bar

https://unsplash.com/photos/a-table-topped-with-lots-of-different-types-of-drinks-fE3uYk0Ri1U A night out on the town takes on a different meaning when you’re more focused on connections than cocktails. Perhaps you’ve decided to stop drinking for health reasons, are sober-curious or have graciously volunteered to be the designated driver. Whatever the reason, one thing you don’t have to give up is spending quality time with friends and enjoying a delicious but booze-free beverage. Consider these festive mocktails to order at a bar.  The Rise of the Mindful Drinker Mindful drinking is having a moment. More people than ever in the United States are reducing their alcohol intake for health reasons. Only 54% of Americans say they drink, dropping from 62% in 2023. Additionally, 53% say drinking in moderation, which is one to two drinks a day, is bad for their health. That’s a massive jump from the 25% figure reported in 2011. If you’re sober-curious, you’re not alone. Banning the booze is all about empowerment and making a conscious choice for your well-being. It’s good for both your short- and long-term health. It’s refreshing to not wake up with a hangover and actually get a good night’s sleep. Also, drinking too much can increase your blood pressure and weaken your immune system. It can dehydrate your skin, leading to wrinkles, and expand your blood vessels, causing puffiness. It’s not a good look. 5 Classic Mocktails to Order at a Bar https://unsplash.com/photos/a-glass-filled-with-ice-and-a-lime-garnish-qwAl49ERSeg You can’t go wrong with the classics. These five mocktails to order at a bar are festive, refreshing and yes, even good for you.  Virgin Mojito A virgin mojito, or “nojito,” is a classic choice that’s ideal for summer nights. It’s made by muddling fresh lime juice, mint leaves and simple syrup, topped with soda water or ginger ale and crushed ice. You’ll never miss the rum that’s usually present in this Cuban mocktail.  The result is a refreshing, minty and citrusy drink with a balance of sweet and sour. You can even enhance it with fruits like strawberries, blueberries or coconut. If you’re feeling bold, try it with nonalcoholic white rum alternatives. Your drink will be served in a highball or Collins glass with lots of ice and comes garnished with a sprig of mint and lime wedges. Roy Rogers Almost everyone knows what a Shirley Temple is, but this popular go-to drink’s sibling has largely been forgotten. The Roy Rogers is named after the teetotaling actor and musician who starred in dozens of westerns from the 1930s to the 1950s. It’s ideal if you love to treat yourself to a soda now and then. This simple, sweet drink is made with cola and grenadine over ice and topped with a maraschino cherry. Consider a diet or sugar-free soda to boost the health benefits. It comes served in a highball or Collins glass. Cranberry and Tonic When considering mocktails to order at a bar, try going for the classics. A cranberry and tonic is a simple, tart and refreshing option that looks like the real thing but is so much better for you. It is a favorite during winter holidays due to its festive, colorful appearance, but it’s just as great at any time of year. The ingredients for this drink include cranberry juice, tonic water, a squeeze of lime and aromatic herbs like rosemary. A garnish of fresh cranberries adds an extra touch. The tonic water provides the fizziness that makes it ideal for celebratory gatherings.   Spicy Virgin Mary Are you ready to spice things up? Spicy Virgin Marys are great mocktails to order at a bar when you’re out to brunch and don’t want alcohol in the morning. This savory drink is made with tomato juice, lemon juice, Worcestershire sauce, Tabasco and celery salt. It can even be enhanced with pickle or olive juice if you’re feeling bold. This drink is typically garnished with a celery stick or even a spicy salt rim. You can adjust the flavors as you like, such as by requesting cayenne pepper, horseradish or jalapeno brine. If you’re watching your salt intake, request low-sodium tomato juice.  Arnold Palmer This simple, classic summer sipper is ideal when you can’t decide between iced tea or lemonade, as it combines them both in equal amounts. It was named after golf legend Arnold Palmer and allegedly came to being after a fan heard him order one. Serving it over ice with a garnish of lemon makes it a go-to beverage perfect for a hot day. Feel free to ask the bartender to get creative by adding a splash of sparkling water or orange juice. You can also request green or herbal tea instead of the standard black. How to Confidently Order a Custom Mocktail https://unsplash.com/photos/a-tall-glass-filled-with-blue-liquid-and-garnished-with-orange-slices-VjBCPf-iLOo It’s always a good idea to have something in mind when ordering a mocktail at a bar, but many bartenders also appreciate the chance to get creative and mix up something special. Communicate your favorite flavor profiles, whether it’s a concoction that’s fruity but not too sweet or tart and refreshing. This enables them to create a beverage customized to your taste and fully embrace their mixology skills. Here are some ideas: Start with the base: This includes sodas, like club, tonic, ginger ale or cola. Consider your favorite juices, such as cranberry, orange, pineapple, grapefruit or tomato. Iced tea and coffee also make good bases. Add some sweetness: If you like sweet drinks, have the bartender add simple syrup, grenadine or fruit syrups. You can also try muddled fruit. Bring in complexity: Try something that boosts the drink’s flavor profile, like bitters, which generally have negligible alcohol content. Muddled herbs like mint, basil or rosemary work well, as does citrus, including lemon, lime and orange wedges or twists. Who knows — maybe one day a famous drink will even be named after you. Classic and Creative Mocktails to Order at a Bar Mocktails are a good option for the sober-curious, designated drivers or anyone looking to improve their health. You’ll avoid hangovers, dehydration and a poor night’s sleep while spending quality time and being fully present with friends. Whatever alcohol-free drink you select, you’ll feel confident that you’re making a choice that fully aligns with your health goals and enables you to have fun with no regrets.

Everyone has those mornings when they wake up too late or too tired to whip up something healthy for breakfast. When that happens, and you end up resorting to the nearest drive-through for something quick and easy, you don’t have to beat yourself up. Although fast food is typically associated with high calories and low nutritional value, eating it for breakfast doesn’t have to mean a sugar crash by 10 AM. With a bit of know-how, it can actually work in your favor. These healthy fast food breakfast picks are quick, widely available and balanced enough to keep you going until lunch. What to Look for in a Fast Food Breakfast to Make It Healthier Sometimes, fast food is unavoidable. According to the CDC, about one-third of adults in the U.S. had fast food on a given day between August 2021 and August 2023. If you find yourself reaching for fast food at breakfast more often than you would like, the first thing to look for is protein. It helps reduce hunger and keeps you feeling full for longer, which can prevent mindless snacking later in the morning. The USDA dietary guidelines recommend that adult women consume at least 46 grams of protein per day, while adult men should aim for 56 grams. Fiber should also be high on the list because it slows carbohydrate absorption, helps keep blood glucose levels steady and supports digestive health. When waiting in line at your favorite fast food chain for breakfast, try to pick one with the highest fiber content on the menu. Five to eight grams is a great target. Aside from protein and fiber, don’t forget to check the portion size. A good rule of thumb is to choose an item with 400 to 700 calories, depending on your needs. It may not always be easy, but it’s also worth paying attention to sodium, saturated fat and added sugars when you’re choosing a healthy fast food breakfast menu. Many fast food breakfast items are usually high in all three, which can leave you feeling sluggish during the day and may lead to serious health issues.  The 10 Healthy Fast Food Breakfasts to Try Today Here are the top fast food breakfasts that won’t derail your diet, in no particular order. 1. Egg McMuffin from McDonald’s The McDonald’s Egg McMuffin is very popular and one of the few healthy options on the breakfast menu. One sandwich contains about 310 calories, 17 grams of protein, 30 grams of carbohydrates and 2 grams of fiber. It’s filling enough to carry you through the morning. The main things to watch are sodium and saturated fat, so you may want to keep the rest of your meals lighter on these fronts. You can also skip the muffin altogether for a lower-carb breakfast. Another option to consider from McDonald’s is the Fruit and Maple Oatmeal. It’s made with wholegrain oats, diced apples, raisins and cranberries. Aside from providing enough fiber, it only has 150 milligrams of sodium, which is relatively low for a fast food breakfast. 2. Egg White and Roasted Red Pepper Egg Bites from Starbucks Starbucks’ Egg White and Roasted Red Pepper Egg Bites are convenient and satisfying if you’re trying to avoid pastries or sugary items. Made with egg whites, roasted red peppers, spinach and cheese, one serving provides 12 grams of protein with just 170 calories.  For more fiber, opt for the Spinach, Feta and Egg White Wrap. Unlike the egg bites, which offer zero fiber, the wrap has 3 grams of fiber. It combines egg white with spinach, feta cheese and sun-dried tomato cream, all wrapped in a whole wheat tortilla.  3. Egg White Grill from Chick-fil-A Packing 27 grams of protein into just 300 calories, Chick-fil-A’s Egg White Grill is an excellent healthy fast food breakfast option. You’ll get grilled chicken with a light citrus seasoning, egg whites, and American cheese, all served on a toasted English muffin. It’s filling enough to keep hunger at bay well into the morning. You also have the option to order it without cheese if you’re keeping an eye on your sodium and saturated fat intake. Since the Egg White Grill is low in fiber, pair it with Chick-fil-A’s fruit cup for a more well-rounded breakfast. The mix of apples, mandarin oranges, strawberries and blueberries provides fiber and vitamins.  4. Jr. Sausage, Egg and Cheese Breakfast Burrito from Sonic Sonic’s Jr. Sausage, Egg and Cheese Breakfast Burrito may not seem like a healthy pick at first glance, but its smaller portion size works in its favor. With only 280 calories and 12 grams of protein, it’s a satisfying breakfast option that’s healthy enough if you’re in a pinch. To boost nutrition without adding many extra calories, you can add vegetables like tomatoes or jalapenos. Keep in mind, though, this breakfast burrito contains 830 milligrams of sodium. Since the recommended limit for most adults is 1,500 milligrams a day, it’s essential to be mindful of your sodium intake for the rest of the day. 5. Greek Yogurt with Mixed Berries Parfait from Panera If you’re not in the mood for eggs, Panera’s Greek Yogurt with Mixed Berries Parfait is a refreshing alternative. It combines Greek yogurt with fresh seasonal berries and maple butter pecan granola made from whole grains. Since Greek yogurt is rich in protein, this fast food breakfast item still offers 16 grams of protein. The main thing to watch out for is added sugar from the granola and honey, so avoid pairing it with sugary beverages to prevent a mid-morning crash.  Is Eating Fast Food Better Than Skipping Breakfast? Breakfast is the most important meal of the day for a reason. Skipping has been linked to decreased calorie burn, and starting the day without it can leave you feeling sluggish and unfocused. You may even notice stronger cravings and irregular digestion when you skip breakfast. Fast food has a reputation for being unhealthy, but it can still provide a valuable source of energy and nutrients when there are no other options available. As long as you choose the healthier options and treat it as an occasional solution rather than a daily habit, you can stay on track with a balanced diet. Fast, Easy and Actually Good for You You don’t need a perfectly plated breakfast at home to start the day well. Sometimes, the healthiest choice is simply knowing what to order at the nearest fast food chain when time is not on your side. These five healthy fast food breakfast options are practical solutions that help you stay consistent with your eating habits, even on the busiest mornings.

They say breakfast is the most important meal of the day — but if you’re chasing fitness goals, what you eat matters as much as when you eat. The right breakfast can fuel your workouts, build muscle and keep your energy steady all day. Whether you’re lifting, running or just trying to feel your best, these protein-packed breakfasts make it easier and tastier to crush your goals. Why Breakfast Sets the Tone for Your Fitness Goals  Breakfast isn’t just a “morning ritual” — it’s the fuel that powers your day and workouts. Eating a balanced, protein-rich breakfast can kick-start your metabolism, stabilize blood sugar and help your muscles recover and grow after exercise. Skipping breakfast can leave you sluggish, hungry and more likely to snack on empty calories later.  By including high-quality protein, complex carbs and healthy fats in your breakfast, you give your body the tools it needs to perform at its best — whether that’s lifting heavier, running faster or simply feeling energized.  1. High-Protein Greek Yogurt Parfait  If mornings are hectic, a Greek yogurt parfait is a lifesaver. Start with a base of creamy Greek yogurt packed with protein to support muscle repair. Layer on some granola for crunch and slow-digesting carbs, then add fresh berries for vitamins, antioxidants and natural sweetness.  Top it off with a spoonful of nut butter for healthy fats that keep you full longer. The best part? It takes just minutes to assemble, and you can prep a few jars ahead of time for grab-and-go mornings. This parfait isn’t just delicious — it’s an easy way to hit your protein targets while enjoying a breakfast that feels like a treat. 2. Veggie-Packed Omelet with a Twist  Eggs are a breakfast staple for a reason — they’re a protein powerhouse that supports muscle growth and keeps you satisfied. Amp up your omelet by adding spinach, mushrooms and peppers, which are loaded with fiber, vitamins and minerals. Mix in cottage cheese or top with smoked salmon for an extra protein punch. The result? A breakfast that’s as colorful as it is nutritious.  Omelets are also incredibly versatile. You can swap in whatever veggies or cheeses you love, making it easy to avoid breakfast boredom. With a short prep time, you can enjoy a gourmet-quality breakfast that fuels your workouts and keeps your energy steady throughout the morning. 3. Overnight Oats with Protein Boost Overnight oats are the ultimate “prep once, eat all week” breakfast. Start with rolled oats and your choice of milk, then mix in chia seeds, nut butter and fresh or frozen fruit. To make it a protein powerhouse, swap in cottage cheese, Greek yogurt or another natural alternative instead of relying on protein powder — this keeps it wholesome while still supporting your fitness goals.  Let it sit in the fridge overnight, and you’ll wake up to a creamy, satisfying breakfast ready to go. It’s filling, nutrient-dense and perfect for busy mornings. If you’re not into using natural protein sources, you can sprinkle some protein powder over the top of your meal so you get a similar effect with less effort. With endless flavor combos, from banana and peanut butter to berry and almond, overnight oats make it easy to stay on track while enjoying every bite. 4. Smoked Salmon and Avocado Toast  Avocado toast just got a protein upgrade. Start with whole-grain or gluten-free bread, spread a creamy layer of avocado and top with smoked salmon for omega-3s and high-quality protein. Sprinkle with a squeeze of lemon, cracked black pepper or some seeds for extra flavor and nutrition.  This breakfast is satisfying and can support muscle recovery, healthy fats and heart health. Plus, it’s visually stunning and perfect for Instagram-worthy mornings. Quick to assemble yet packed with benefits, smoked salmon and avocado toast proves that a trendy breakfast can also be functional, fueling both your workouts and your day. 5. Protein Smoothie Bowl  Smoothie bowls are as fun to make as they are to eat. Blend frozen bananas, spinach, nut butter and your milk of choice until creamy. For protein, add natural alternatives like Greek yogurt, cottage cheese or seeds instead of protein powder. Pour into a bowl and top with granola, berries or coconut flakes for crunch and flavor.  Smoothie bowls are customizable, nutrient-packed and ideal for post-workout mornings when your body craves quick, high-quality protein and carbs. They’re refreshing, filling and visually appealing — a breakfast that hits all the right notes for your fitness goals while making healthy eating feel like a treat. Rise, Shine and Fuel Your Grind  Fueling your body doesn’t have to be boring or complicated — it can be delicious, colorful and energizing. From creamy parfaits to hearty omelets and smoothie bowls that double as art, these breakfasts prove that eating for your fitness goals is anything but bland. Pick your favorite, mix them up throughout the week and watch how the right fuel powers your progress. Breakfast isn’t just the start of your day — it’s the launchpad for your goals.