dont drink your calories! an exploration of the effects of beverages on your waistline

Don’t Drink Your Calories!

An exploration of the effects of beverages on your waistline

An exploration of the effects of beverages on your waistline

It’s Time to Be Aware of…

- Beverages as the source of half the sugar you consume.

- The definition of empty calories.

- How many calories exist in popular beverages.

- Ways to drink fewer calories.

Do I Have to Give Up Soda Forever?Say it ain’t so!

• No, you don’t have to give up everything at once.

• In order to prevent gradual weight gain,

incrementally decrease

food and beverage

calories.

Quick Quiz!

Are you ready for this?Are you ready for this?

What is the Primary Source of Added Sugars in the American Diet?

1. Sodas, fruit drinks

2. Candy and sugars

3. Cakes, cookies and pies

4. Dairy-based desserts and milk

5. Food made with other grains

Answer: BeveragesA drink by any other name still has

waaaaay too much sugar

Advice from Grandma GuidelinesRespect your elders. Even the fictional ones.

“Available studies show a positive association between the consumption of calorically-sweetened beverages and weight gain.”

Empty Calories and the Company They Keep

Drinks of a feather enlarge your waistline together…

(Okay, what we really mean is calorie-laden beverages!)

Drinks of a feather enlarge your waistline together…

(Okay, what we really mean is calorie-laden beverages!)

What is an Empty Calorie?

The phrase “empty calories” describes the content of high-energy foods with poor nutritional profiles.

The phrase “empty calories” describes the content of high-energy foods with poor nutritional profiles.

What is an Empty Calorie?Part Two: The Revenge of the Soda

How Much Soda Do YOU Drink?

• The retail sale of carbonated soft drinks totals almost $65.9 billion.

• Each year, Americans consume slightly more than 52 gallons of carbonated soft drinks per person.

More Scary Statistics!

Checking Calorie Content

Brightly colored, bubbly and extra large beverages often come at a

high-calorie cost.

Brightly colored, bubbly and extra large beverages often come at a

high-calorie cost.

Certain Beverages Pack Some Serious Calories

• Chocolate shake, 16 oz 580• Creamy coffee, 16 oz 480• Fruit smoothie, 24 oz 330• Soda, 32 oz 310• Juice drink, 21 oz 250• Sport drink, 32 oz 200• Tea, sweet, 20 oz 175

• Chocolate shake, 16 oz 580• Creamy coffee, 16 oz 480• Fruit smoothie, 24 oz 330• Soda, 32 oz 310• Juice drink, 21 oz 250• Sport drink, 32 oz 200• Tea, sweet, 20 oz 175

Fear the Cream!

Common Misconceptions…

• Oh well, if I can’t have a huge shake, I’ll go for a huge smoothie. That’ll be much healthier, right?

WRONG!

A Smooth Example

• A 25 oz smoothie from Jamba Juice can have at least 480 calories!

• Think before you drink.

Large SodasOunces and sugars and syrups, oh my!

• Bargain prices do not translate to a great deal for your waistline.

• Let’s Compare…– Large cola (32 ounce) 310 calories– Small cola (16 ounce) 150 calories

Large SodasNo safety in numbers here!

• Long term impact of soda consumption…

– 310 calories x 365 days = 113,149 calories (or 32 pounds) in a year!

– 150 calories x 365 days = 54,750 calories – (or 15 pounds) in a year!

Quick Quiz -- Round Two

What goes around comes around

…

in this round at least

A “child-sized soda” at a fast food restaurant is the size of:

1. One cup

2. Half a cup

3. One can

??

ONE CAN!

That’s right! A child-sized soda is usually the same size as a 12 ounce can.

A “child-sized soda” at a fast food restaurant is the size of:

But Wait… There’s More!

How Much Sugar?

• One can of soda contains about 40 grams of sugar.

• How many teaspoons is that?

How Much Sugar?

• How many teaspoons are in a can of soda?

10 teaspoons

That’s almost as much as a

bag of Skittles!

So What Can We Do About It?

Is there no refuge from the empty calorie madness?!

Okay, madness is too strong a word, but you know what we mean.

Reduction: The Better Part of Valor

• You don’t have to give up the drinks you love. You just need to ADJUST them.

- Drink smaller servings.

- Substitute healthy ingredients.

- And follow the tips in the rest of this section…

Better Coffee Choices

Drink: Calories

Iced latte with skim milk 70

Coffee with skim milk 25

Black coffee 10

Better Coffee Choices

• Use no calorie sweeteners instead of sugar or flavored syrups.

• Ask for coffee beverages with fat-free cream or skim milk.

These changes will dramatically lower the empty calorie content of

your coffee drinks!

Healthy Smoothie Options• Choose a smaller smoothie that is

made with just fruit, or with fruit, fruit juice, and ice.

• For example, a sixteen ounceAll-Fruit smoothie from Jamba Juice only has about 200 calories.

General Tips

• Those coffee and smoothie options may help at a coffee shop or juice bar, but what about the stuff you make at home?

• Let’s examine a few tips that will help you blend better beverages.

Switch to Lowfat or Skim Milk

• An 8-ounce serving of whole milk contains 160 calories.

• The same-size serving of skim milk has just 80 - 90 calories.

Think About Your Drink

• Stock the fridge with grab-and-go bottles of water and low-calorie beverages.

• That way, it’s much easier to avoid splurging on higher calorie drinks in a pinch.

Go Easy on the Juice

• Whole fruit is better for you because it contains fiber.

• If you do go with juice, make sure it’s 100% fruit juice.

• As always, watch your portions!

Presentation Matters

• Serve beverages in tall, skinny glasses.

• This approach doesn’t affect the taste, but it does look pretty and helps you watch the size of the serving.

Explore Nutrition Facts

• Read nutrition fact panels on packages.

• Locate wall charts or panels on placemats in restaurants and fast food stops.

• Check nutrition information online!

Low or No Calorie Options

Now’s the time to branch

out and try something new!

Low-Cal Beverage Options

• Black coffee, 16 oz 10 calories

• Diet iced tea, 20 oz 0 calories

• Water, 16 oz 0 calories

• Brewed tea, 16 oz 0 calories

• Diet soda, 16 oz 0 calories

Water, Water, Everywhere!

• Water is a fantastic beverage to consume.

• It has no calories, empty or otherwise.

• Water helps flush out toxins in your body and brings nutrients to the cells that need them.

How Much Water Should You Drink?

• How much water you need depends on your activities and the climate.

• You should consume at least SOME water every day.

What about Alcohol?

• Those who choose to drink alcoholic beverages should do so in moderation.

• Alcoholic beverages should not be consumed by some individuals.

One Last Thing!

Let’s take a look at a real person’s story of beverage consumption…

Meet BeverageSipper

BeverageSipper’s Drinks

Plan of Action

Outcome

Let’s Review…Let’s Review…

Today We Discussed…

- Beverages as the source of half the sugar you consume.

- The definition of empty calories.

- How many calories exist in popular beverages.

- Ways to drink fewer calories.

“Water is the only drink for a wise man.”

– Henry David Thoreau(1817 - 1862)