Caffeine & SugarLiz Serchen and Brooke Malnory

What’s your favorite drink?

What is Caffeine?

Found naturally in leaves and seeds of many plants

Can be made artificially

Not stored in body, but can feel effects for up to 6 hours

May also cause body to lose calcium

impact on bone density (Girls)

Can interfere with some heart problems, medications or supplements

Where is Caffeine Found?

CoffeesTeasSoft DrinksEnergy DrinksFrozen DessertsChocolates and CandiesOver-the-counter drugs

What is Sugar? Carbohydrate

white, crystalline – sugar cane & sugar beet

Refined down to pure sucrose, all vitamins and minerals are stripped

Where is Sugar Found?

Added Sugars…

Fruit DrinksBreadPastaCerealsIce cream Cookies, cakes, candy, etc.

Natural Sugars…

Fruit Milk

Caffeine

Adults: 200-300 mg/day

Teens: <100 mg/day

Sugar

Females 100 kcals of added sugar/day

6 ½ tsp. = 25 grams

Males 150 kcals of added sugar/day

9 ½ tsp. = 38 grams*As little as 100mg/day can lead to dependency

1 gram of sugar = 4 calories

So…

1 candy bar with 20 grams of sugar quickly adds up to 80 calories

Average American Consumes… Adults: 22 tsp. of added sugar per day

= 355 calories

Teens: 34 tsp. of added sugar per day

= 549 calories

That’s more than twice the amount recommended!!

Harmful Effects of Sugar Heart Disease

Cancer

Dental caries

Obesity

Increases cholesterol

Can interfere with absorption of protein

Can contribute to osteoporosis

Long-term Effects of Caffeine Fatigue

Sleep difficulties

Increase anxiety

Headaches

Nausea

Irritability

Osteoporosis

High blood pressure

Ways to Cut Back on Caffeine Cut back slowly

Drink 2 sodas/day?

Cut back to 1 soda and then to a caffeine-free alternative

Mix regular coffee with decaf coffee

Have skim milk with iced coffee and use low-calorie sweeteners in place of sugar

Drink iced herbal tea without any added sugar

Carry a water bottle with you throughout the day

Too Tired?

Get more sleep

Fat Recommendations Calories from fat should be 20-35% of your daily

caloric intake

Based on a 2000 calorie diet: 400-700 calories from fat

44-78 grams of fat/day

<16 grams/day of saturated fats

“Good” fats: fish, nuts, vegetable oils

The Worst Food in America!

Outback Steakhouse: Aussie Cheese Fries with Ranch Dressing

2,900 calories 182 g fat 240 g carbs

The caloric equivalent of eating 14 Krispy Kreme doughnuts

Even if you split this "starter" with 3 friends, you'll have downed a meal's worth of calories

Grande Dulce de Leche

Frappuccino Blended

Crème

420 calories

15 g fat

53 g sugar

Grande Dulce de Leche

Frappuccino Light

170 calories

1 g fat

25 g sugar

Strawberry-Banana (large)

760 calories

12 g fat

137 g sugar

Strawberry-Banana (small)

380 calories

6 g fat

69 g sugar

Cake Batter Ice Cream

520 calories

27 g fat

58 g sugar

Cake Batter Light Ice Cream

330 calories

11 g fat

39 g sugar

750 calories

45 g fat

1560 mg sodium

340 calories

19 g fat

530 mg sodium

Tendercrisp Chicken

SandwichWhopper Jr.

North Atlantic Cod Filet Meal (3

pcs)

Flame Roasted Chicken Sandwich w/ Mashed Potatoes and Gravy

2,156 calories140 g fat2,378 mg sodium

449 calories 10 g fat 1,374 mg sodium

1,660 calories

120 g fat

1,450 mg sodium

425 calories

25 g fat

705 mg sodium

Ring Leader Loaded Burger Double Patty

Jr. Deluxe Burger w/ Bacon

And Green Chilies

Chicken BLT Salad with Honey Dijon

Dressing and Croutons

Mandarin Chicken Salad with Balsamic

Vinaigrette

790 calories

53.5 g fat

1,735 mg sodium

470 calories

22 g fat

1,270 mg sodium

554 calories

26 g fat

1342 mg sodium

426 calories

2 g fat

1440 mg

sodium

Turkey Tom Slim Turkey Breast

410 calories

10 g fat

1,070 mg sodium

310 calories

5 g fat

830 mg sodium

Oven Roasted Chicken Breast Sub

Chicken Breast Wrap

Veggie (large)

1,090 calories

62 g fat

2,540 mg sodium

Smart StrategiesCoffee Drinks

Sugar-free syrups, skim milk

Ordering no whip cream saves 70 calories and 7 g fat!

Sandwiches

Skip the mayo

Use mustard, barbecue sauce

Add veggies

Whole grain bread

Smart StrategiesSalads

“light” or “fat-free” dressings

Skip the cheese

Pizza

Thin crust

Swap ham or chicken for pepperoni/sausage

Healthy Snacks Popcorn, Pretzels

Raisins, Craisins

Frozen grapes

Rice cakes

Yogurt

Cottage Cheese

HummusMade from chickpeas

Great with:Vegetables

Chips

Pita

Grilled Chicken

Fish

Food Should Taste Good Chips

Sweet Potato ChipsServing size: 12 chips

140 calories

6 g fat

Good source of vitamin A!

Gluten free

Get Creative!

Do you like pizza??

English muffin

Marinara sauce

Mozzarella cheese

Wrap Ideas…

Peanut butter and banana

Cream cheese and

strawberries

Ham/turkey and cheese

Resources http://www.sugarstacks.com/beverages.htm

http://www.medicalnewstoday.com/articles/196024.php

Http://www.usatoday.com/news/health/2010-03-02-sugarwars02_ST_N.htm

Kidshealth.org/teen/drug_alcohol/caffeine.html

http://www.naturalnews.com/022692.html

http://eatthis.menshealth.com/content/20-worst-foods?article=12&page=1

http://www.youtube.com/watch?v=k1JZ3MLS-k0

http://kidshealth.org/teen/drug_alcohol/caffeine.html

http://www.medicalnewstoday.com/articles/196024.php