Smart Drinks for a Healthy BodyVictoria ParryGraduate AssistantWorking Well ProgramNutrition Assessment Laboratory

Beverage Consumption• Increased “liquid Calorie” consumption from

sugar-sweetened beverages such as soft drinks, coffees, and energy drinks

• Average American drinks about 300 Calories daily

• Adds up to 5 pounds of weight a year

• Eliminating those 300 empty Calories can lead to a 2.5 lb. weight reduction every month

Commonly Consumed Beverages•Water•Soft Drinks•Juice•Coffee•Tea•Sports Drinks•Energy Drinks•Alcohol

Water Your Body...• Often the best choice

• Rehydrates the body

• Calories 0

• Total Fat 0 g

• Total Carbohydrates 0 g

Flavored Water• Can be a good alternative

to plain water

• Use sugar free products, such as Crystal Light®, to flavor water

• Avoid sugary, flavored water which can contain empty Calories

Flavored Water Comparison

Soft Drinks• No Nutritional Benefits

• High in Calories

• May not satisfy thirst▫ High Caffeine▫ High Sugar

• Larger portion sizes often equal more unwanted Calories consumed

Soft Drink ComparisonMountain Dew® (8 oz) Diet Mountain Dew® (8 oz)

• Calories 110• Total Carbohydrate 31 g• Caffeine 36 mg

• Calories 0• Total Carbohydrate 0 g• Caffeine 36 mg

Coca-Cola® (12 oz) Diet Coke® (12 oz)

• Calories 140• Total Carbohydrate 39 g• Caffeine 34 mg

• Calories 0• Total Carbohydrate 0 g• Caffeine 46 mg

The Skinny on Milk…Fat Free Skim Milk

• Calories 90• Total Fat 0 g• Carb. 13 g• Sodium 125 mg• Potassium 410 mg

• Protein 8 g• Vitamin A 10%• Calcium 30%• Vitamin D 25%

2% Reduced Fat

• Calories 120• Total Fat 5 g• Carb. 12 g• Sodium 125 mg• Potassium 400 mg

• Protein 8 g• Vitamin A 10%• Calcium 30%• Vitamin D 25%

Whole Milk

• Calories 150• Total Fat 8 g• Carb. 12 g• Sodium 125 mg• Potassium 400 mg

• Protein 8 g• Vitamin A 10%• Calcium 30%• Vitamin D 25%

• Contains essential nutrients

• Recent studies have shown… those who drink low fat chocolate milk after working out can work out longer the second time with more power

• Helps to build lean muscle

• Can help decrease exercise induced-muscle damage

Silk® Beverages• Silk® Light Vanilla Soymilk (8 oz.)

▫ Calories 80▫ Total Fat 2 g

• Silk® Very Vanilla Soymilk (8 oz.)▫ Calories 150▫ Total Fat 4 g

• Vitamin A, C, D, E, K, B6, B12

• Calcium • Iron• Riboflavin• Folate• Phosphorus• Magnesium• Zinc• Selenium

Fruit Juices• Aim for 100% Juice

▫ Vitamin C, A▫ Calcium▫ Potassium▫ Iron▫ Folic Acid

• Look for “No Added Sugars”

• Avoid Added Flavors/Coloring

• Can add unwanted Calories

• High in carbohydrates

Juicy Juice® Apple Juice: 100% Juice

Simply Orange® Juice: 100% Juice• Serving Size: 8 oz

• Calories 110• Total Fat 0 g• Total Carbohydrate 26 g

▫ Vitamin C 100%▫ Thiamin 10%▫ Vitamin B6 4%▫ Magnesium 6%▫ Calcium 2%▫ Niacin 2%▫ Folate 15%

Pomegranate Juice: 100% Juice• Rich in antioxidants

▫ Helps lower blood pressure▫ Anti-aging capabilities▫ Aid with cardiovascular

health▫ Fights inflammation▫ Reduces cell damage

• Serving Size: 8 oz• Calories 160• Total Fat 0 g• Total Carbohydrate 40 g

SunnyD Tangy Original: Fruit Drink

• Serving Size: 8oz

• Calories 90• Total Carbohydrate 22g• Vitamin C 100%• Thiamin 15%

• Contains 5% Juice

V8 Quick ComparisonsV8 V-Fusion® + Tea Low Sodium V8®

• Serving Size: 8 fl. oz.

• Calories 50Total Fat 0g

Sodium 60mgTotal Carb. 13gDietary Fiber 0g

• Sugars 10gProtein 0g

• % Daily Values• Vitamin A 10%

Vitamin C 100%Calcium 2%Iron 2%

• Serving Size: 8 fl. oz.

• Calories 50Total Fat 0g

Sodium 140mgTotal Carb. 10gDietary Fiber 2g

• Sugars 8gProtein 2g

• % Daily Values• Vitamin A 40%

Vitamin C 120%Calcium 2%Iron 2%

Jamba Juice® Orange Dream Machine®

•Size: Original (24 oz)

•Calories 470

•Total Fat 2 g

•Total Carbohydrates 102

McDonald’s® McCafé® Smoothies

• Serving Size: 16 oz

• Calories 260

• Total Fat 1 g

• Total Carbohydrates 60g

• Vitamin C 90%• Calcium 8%• Iron 8%

Coffee• Black Coffee (8 oz)

▫ Calories 5▫ Total Fat 0 g

• Brewed Espresso (2 oz)▫ Calories 10▫ Total Fat 0 g

• Tall Latte with Nonfat Milk▫ Calories 100▫ Total Fat 0 g

• Tall Latte with Whole Milk▫ Calories 180▫ Total Fat 0 g

• Tall 2% Pumpkin Spice Latte▫ Calories 300▫ Total Fat 11 g

• Small Cappuccino (12 0z)▫ Calories 120▫ Total Fat 7 g

• Small Iced Vanilla Latte (12 0z)▫ Calories 160▫ Total Fat 3 g

• Small Caramel Frappe (12 oz)▫ Calories 450▫ Total Fat 20▫ Total Carbohydrates 61

Teas• Brewed Tea

▫ Calories 0

• Tall Sweetened Iced Tea▫ Calories 60

• Bottled Lipton® Iced Tea with Lemon (20 oz)▫ Calories 200▫ Total Fat 0 g

• Tall 2% Tazo® Chai Latte▫ Calories 180▫ Total Fat 3 g

• Tall 2% Tazo® Green Tea Latte▫ Calories 260▫ Total Fat 6 g

Sports Drinks

• Contain excellent source of electrolytes and carbohydrates for athletes

• Not necessary for consumption unless you are an athlete!

• Gatorade® G-Original (32 oz)▫ Calories 200▫ Total Fat 0 g▫ Total Carbohydrates 56 g

Energy Drinks• Monster Energy® (8 oz)

▫ Calories 100 ▫ Total Carbohydrates 27 g

• Rockstar® Energy Drink (8 oz)▫ Calories 140▫ Total Carbohydrate 31 g

• Red Bull® (8.3 oz)▫ Calories 110▫ Total Carbohydrate 28 g

• Red Bull® Sugar Free (8.3 oz)▫ Calories 10▫ Total Carbohydrate 3 g

• 5-Hour Energy® (2 oz)▫ Calories 4

Alcoholic Beverages

• Red Wine (5 oz)▫ Calories 127

• White Wine (5 oz)▫ Calories 113

• Beer (12 oz)▫ Calories 153

• Light Beer (12 oz)▫ Calories 103

• Cranberry Vodka Cocktail (5 oz)▫ Calories 312

References• http://www.beverageinstitute.com

• http://www.calorieking.com

• http://www.campbellwellness.com/product-list.asp?brandCatID=765&brandID=8&productID=2463&catID=312

• http://www.enjoydeans.com/deans/products/index.php

• http://www.indianadairycouncil.org

• http://www.juicyjuice.com/Products/Nutrition-Info.aspx

• http://www.kraftrecipes.com/products/productinfodisplay.aspx?siteid=1&product=4300002888

• http://www.lipton.com/en_en/Lipton_products-2,20.aspx#IceTea-2,173

• http://www.livestrong.com/thedailyplate/nutrition-calories/food/red-bull/energy-drink/

• http://www.monsterenergy.com/web/products

• http://www.mypyramid.gov

• http://pepsiproductfacts.com/infobyproduct.php

• http://www.rockstar69.com/products.php

• http://www.silkpurealmond.com/?gclid=CK_bqaqO-KMCFV195QodlxaWLA#a=3;r=1

• http://www.silksoymilk.com/nutriInfo/LightVanilla.htm

• http://www.simplyorangejuice.com/

• http://www.starbuckshawaii.com/menu/catalog/product?drink=tazo-tea#view_control=product

• http://www.sunnyd.com/#/products-originald

• https://teach.lanecc.edu/naylore/225Lectures/08B/L8B.html