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With its high-cal sugary mixers and artificial flavors—and rum on top of that—a 3.5-ounce pina colada will spike your sugar intake by 35 grams and your calorie count by more than 300 at a minimum. You'll probably consume more calories in this glass than you would with a Big Mac. "There are better ways to treat yourself to a tropical cocktail than mixing sugar with alcohol," says registered dietitian Keri Glassman, author of The New You (and Improved) Diet. She suggests combining rum with unsweetened coconut water and a fresh slice of pineapple to satisfy your craving instead.