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

49
Don’t Drink Your Calories! An exploration of the effects of beverages on your waistline

Upload: amelia-graham

Post on 26-Mar-2015

216 views

Category:

Documents


1 download

TRANSCRIPT

Page 1: 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

Page 2: Dont Drink Your Calories! 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.

Page 3: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 4: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Quick Quiz!

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

Page 5: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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

Page 6: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Answer: BeveragesA drink by any other name still has

waaaaay too much sugar

Page 7: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.”

Page 8: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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!)

Page 9: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 10: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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

Page 11: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 12: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

More Scary Statistics!

Page 13: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 14: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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

Page 15: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Fear the Cream!

Page 16: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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!

Page 17: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

A Smooth Example

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

• Think before you drink.

Page 18: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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

Page 19: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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!

Page 20: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Quick Quiz -- Round Two

What goes around comes around

in this round at least

Page 21: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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

1. One cup

2. Half a cup

3. One can

??

Page 22: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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:

Page 23: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

But Wait… There’s More!

Page 24: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

How Much Sugar?

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

• How many teaspoons is that?

Page 25: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

How Much Sugar?

• How many teaspoons are in a can of soda?

10 teaspoons

That’s almost as much as a

bag of Skittles!

Page 26: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 27: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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…

Page 28: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Better Coffee Choices

Drink: Calories

Iced latte with skim milk 70

Coffee with skim milk 25

Black coffee 10

Page 29: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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!

Page 30: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 31: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 32: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 33: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 34: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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!

Page 35: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 36: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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!

Page 37: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Low or No Calorie Options

Now’s the time to branch

out and try something new!

Page 38: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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

Page 39: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 40: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 41: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

What about Alcohol?

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

• Alcoholic beverages should not be consumed by some individuals.

Page 42: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

One Last Thing!

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

Page 43: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Meet BeverageSipper

Page 44: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

BeverageSipper’s Drinks

Page 45: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Plan of Action

Page 46: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Outcome

Page 47: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

Let’s Review…Let’s Review…

Page 48: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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.

Page 49: Dont Drink Your Calories! An exploration of the effects of beverages on your waistline

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

– Henry David Thoreau(1817 - 1862)