Download Making Smart Drink Choices - NC Families Eating Better

LESSON OVERVIEW
Eating Smart on the Run
Making Smart
Drink Choices
RECIPE
Fruit Smoothie
HANDOUT
Making Smart
Drink Choices
OPTIONAL
ACTIVITY
“How Much Sugar” game
MATERIALS NEEDED
• Copies of the handout for this
lesson for all participants
• One 16.9 oz (500 ml) bottle of
water
KEY MESSAGES
• Drink fewer soft drinks.
• Drink low-fat and fat-free milk.
• Choose water instead of sugary beverages.
• Drink 100% juice in moderation.
OBJECTIVES
Participants will be able to:
1. state why it is important to drink fewer soft drinks
2. n
ame strategies for choosing low-fat and fat-free milk, water, 100% juice, and
diet soft drinks
3. s elect non-dairy sources of calcium
• Containers with 9¾ tsp of
sugar, 13 tsp of sugar, 16¼ tsp
of sugar, 18 tsp of sugar, 19¼
tsp of sugar, and 23½ tsp of
sugar
Note: containers can be
anything, including plastic bags
or empty soft drink bottles
• A variety of soft drink labels
or actual product bottles.
Can be used as containers for
sugar. Match choices to slides.
Include any new products
popular in your area.
• Ingredients and equipment to
make the recipe for this lesson
• Small paper cups for sharing
the smoothie
• For optional activities: Food
labels for cheese and yogurt;
skim, 1%, 2%, whole milk for
tasting
•1 set of measuring spoons for
every 2-3 participants
•1 clear plastic cup for every
2-3 participants
•Sugar for label reading/
measuring activity
Copyright 2016
LESSON OVERVIEW
PREPARING FOR THE LESSON
1. D
etermine lesson format most appropriate for setting.
5.Arrive early. Wash your hands thoroughly. Clean and
sanitize your demonstration or food preparation area.
2.Purchase food needed for recipe from safe sources.
6.If handwashing facilities are located in the restroom
only, have hand sanitizer available for added
protection when participants return to room after
washing their hands.
3.Secure all needed cooking demonstration supplies,
safe food transportation supplies, and teaching
materials.
4.Choose fresh fruit when in season for this recipe.
LESSON
FORMATS
30 minutes
45–60 minutes
90 minutes–2 hours
This is the minimum amount
of time for a lesson. This
lesson format is appropriate
for on-site delivery in WIC
offices, Medical Clinics,
Worksites, etc.
This is an ideal lesson time
frame. All elements of
the entire lesson can be
delivered in this timeframe.
Choose this format when
you have participants that
want a more rigorous
cooking experience and the
facility has a preparation
kitchen. This format allows
you to have everyone
involved in the preparation.
Discuss with partners how to
cover costs of food. Recruit
and train volunteers to help.
SLIDES
Hide slides 20, 23, 20, 38.
Use all.
Use all.
FOOD
PREPARATION
Tasting with Recipe Video
Demonstration and Tasting
Recipe Video and Hands-On
Preparation by Participants
PHYSICAL
ACTIVITY
Included activities only
Included activities only
Included activities only
OPTIONAL
ACTIVITIES
None
None
“How Much Sugar” game
ENGAGING PARTNERS
• Share Eat Smart Move More North Carolina’s
Snack and Drinks Guide found at:
www.eatsmartmovemorenc.com/SnacksNDrinks/
SnacksNDrinks.html
Page ii
•Encourage partnering organizations to examine their
own policies regarding beverages for meetings, meals,
and events. If they do not do so already, encourage
them to adopt a policy to always provide water as a
beverage option.
2016
Making Smart Drink Choices
LESSON OVERVIEW
Media Moments
The following options are suggestions to post on program social media site
and/or send text message or email:
PRIOR TO CLASS
•Looking forward to sharing a new recipe with you this week. See you (day, date,
and time) at (location).
•Are you meeting your goals for healthy eating and physical activity? Track your
progress for a few days to see if you are meeting the recommendations for good
overall health.
How do you add
calcium to your day?
Fruit smoothies!
Yum!
FOLLOWING CLASS
•Want to learn how to select healthy beverages at the grocery store? Check out the
Aisle by Aisle video, Choosing Healthy Beverages from Eat Smart Move More NC.
You can view this and other short videos about how to choose the best foods to
help you eat smart at: www.myeatsmartmovemore.com/AisleByAisle.html
•When children don’t get enough calcium, they can develop a disease called
rickets. In adults, it’s called osteomalacia. Do an online or library search to learn
more about these diseases and to see some shocking pictures of how too little
calcium can affect your bones.
•There are lots of ways to include get your daily recommendation of calcium.
Cheese, yogurt, low-fat or fat free milk, calcium fortified soy milk or other and
dark, leafy green vegetables are some examples of foods rich in calcium. How do
you get your calcium? Share your favorite ways to incorporate dairy or calcium
rich dairy substitutes into your day on our page.
•This week you tried our version of the Fruit Smoothie recipe, but this is a recipe
that encourages you to come up with your own creation. What was your favorite
combination this week? Share a photo on our page.
Making Smart Drink Choices
2016
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Eating Smart on the Run
Making Smart Drink Choices
DRINK MILK
• INFANTS: Offer only
breast milk or iron-fortified
formula before 1 year
of age
• CHILDREN 1-2 YEARS:
2 cups per day of whole
milk
• CHILDREN 2-8 YEARS:
2 cups per day of fat-free
or low-fat milk
• CHILDREN 9 YEARS AND
OLDER: 3 cups per day of
fat-free or low-fat milk
• ADULTS: 3 cups per day of
fat-free or low-fat milk
ENJOY MILK WITH MEALS
• MILK ON CEREAL •
MILK IN HOT
BEVERAGES •
YOGURT TO
GO • LOWFAT FROZEN
YOGURT •
YOGURT
SMOOTHIES
DRINK WATER
• Drink six to eight 8-ounce glasses of water each day.
• Drink more water when it is very warm or you are more
physically active.
• Keep a water bottle handy in the car, at home, work or school.
• Drink water before, during and after physical activity.
• Encourage children to drink water.
• Make water your number one choice to drink.
DRINK 100% JUICE
• INFANTS: No juice before 6 months.
Offer juice in a cup, not a bottle.
Do not give juice at bedtime. Juice
should be limited to no more than
4 ounces a day.
• CHILDREN AGES 1-6: Limit juice to
4 to 6 ounces per day. To reduce
sugar, cut juice with water, making
serving half juice and half water.
• CHILDREN AGES 7 AND UP: Limit
juice to 8 to 12 ounces per day.
To reduce sugar, cut juice with water,
making serving half juice and half
water.
DRINK FEWER
REGULAR SOFT
DRINKS
• Make them a
sometimes drink.
• Drink smaller
portions.
• Drink diet soft
drinks or tea
sweetened with lowcalorie sweeteners
instead.
• ADULTS: Select whole fruits—fresh,
frozen, canned or dried—rather than
juice.
PAD27-E 02/16
Making Smart Drink Choices
EAT SMART
Fruit Smoothies
Makes 2 servings | Serving Size: 1 cup
LO
Look for Local: Think
about buying fruit in season
and freeze to have great taste all
year round.
CAL
Choose 1/2 cup of a fruit
• Bananas
• Peaches
• Strawberries
• Blueberries
Choose 1 cup of a base
• Low-fat plain yogurt • Undiluted frozen
• Low-fat vanilla yogurt
juice concentrate,
• Low-fat vanilla frozen
such as apple or orange
yogurt
• Frozen fruit
• Ice cubes
Nutrition
information
Choose 1/2 cup of a liquid
110 Calories
Total Fat
1.5 g
Saturated Fat
1g
Protein
8g
Total Carbohydrate 14 g
Dietary Fiber
1g
Sodium
115 mg
Example 1
Example 2
Example 3
• 1/2 cup strawberries
• 1 cup low-fat vanilla
yogurt
• 1/2 cup fat-free milk
• 1/2 cup banana
• 1 cup frozen orange
juice
• 1/2 cup low-fat milk
• 1/2 cup blueberries
• 1 cup low-fat frozen
vanilla yogurt
• 1/2 cup orange juice
Per Serving
Excellent Source
of Vitamin C
Excellent Source
of Calcium
Recipe analyzed according
to Example 1.
Nutritional value will vary
with choices made.
• Low-fat or fat-free milk
• Calcium-fortified soy milk
• 100% fruit juice
Directions
Put all the ingredients in a blender and mix until smooth. Serve
immediately. This will give you enough for two people. If there are
more than two of you, you can make twice as much.
MOVE MORE
Take a Walk
Walking is one of the simplest activities to do. All you need is a good pair of
shoes and a safe place to walk. This week take a walk after lunch or dinner, or
get off one bus stop early on your way to work. Which day(s) this week will
you take a walk?
EATING SMART
ON THE RUN
Making Smart
Drink Choices
SLIDE 1
Before you start this lesson, review the key messages from the
previous lesson with the participants. Ask them if they were able to try
any of the suggestions and/or about the challenge from the previous
lesson for Eating Smart and Moving More.
Today we will learn why it is important to make good drink
choices. Our drink choices are a part of a healthy eating plan.
Smart drink choices are beverages that don’t add extra calories,
sugar or fat to our meals. We’ll learn several tips today that will
help us make smart drink choices for ourselves and our families.
Making Smart Drink Choices 2016
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SLIDE 2
First, let’s take an opportunity to warm up with some stretching
exercises. As a reminder, you should only move in ways that feel
comfortable to you, and you should stop immediately if you
experience any pain.
Moving More Break
BACK AND NECK STRETCHES
Ask volunteer to help demonstrate.
Stand tall. Pretend that you’re being pulled up towards the sky
by a string attached to the top of your head. Put your shoulders
back, your arms down at your sides, and your palms forward.
Take a deep breath. Feel your spine straighten and stretch.
Exhale slowly as you relax. Do this three times.
Next, drop your chin to your chest. Let the weight of your head
stretch your neck as you count slowly to 15.
Without forcing, bend your head slowly to one side so that your
ear comes closer to your shoulder. Hold this neck stretch for 15
seconds. Then bend your head to the other side.
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SLIDE 3
So, what are soft drinks? Soft drinks include soda, energy drinks,
lemonade, sweet tea, sports drinks, fruit drinks, and any other
beverage sweetened with sugar. Soft drinks come in a variety of
flavors and colors.
While some soft drinks may have added vitamin C, calcium, or
other nutrients, they are basically flavored sugar water.
There are more than 450 different kinds of soft drinks.
Soda, also called pop, is the soft drink we drink most often.
Why do you think it is important to think about how many
soft drinks we consume?
Allow participants to respond. Be sure the following is included
in the discussion:
• High sugar content
• Low nutrient content
• Empty calories
• Expense
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SLIDE 4
We are concerned about the sugar content in soft drinks and
sugary beverages because they can add a lot of calories to our
day. Here are just a few examples of soft drinks available.
How much sugar on average do you think is in each of these
soft drinks?
Allow participants to respond.
Let’s take a quick look to see how much sugar is in each of these
popular drinks.
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SLIDE 5
How much sugar do you think is in a 20-ounce cola?
Pause to allow participants to make guesses.
Click on slide to show sugar
A 20-ounce cola has 16¼ teaspoons of sugar.
This is 16¼ teaspoons of sugar.
Pass around the container with 16¼ teaspoons of sugar.
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SLIDE 6
What if you decide to purchase a fountain drink at a
convenience store rather than a bottle?
Click on slide to show sugar.
A 32–ounce fountain cola has 23½ teaspoons.
Show container with 23½ teaspoons of sugar.
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SLIDE 7
Do all sodas contain this much sugar? Yes. Some have even
more.
A 20-ounce bottle of Sunkist has 18 teaspoons of sugar and
a 20-ounce bottle of Mtn. Dew has 19¼ teaspoons of sugar.
THAT’s a LOT of SUGAR!
Show containers with 18 and 19¼ teaspoons of sugar.
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SLIDE 8
How much sugar do you think is in a 16-ounce Snapple
Peach Tea?
Pause to allow participants to make guesses.
Click on slide to show sugar.
A 16-ounce bottle of Snapple Peach Tea has 9¾ teaspoons of
sugar.
This is 9¾ teaspoons of sugar.
Pass around container with 9¾ tsp of sugar.
Does this look like a lot of sugar for just one 16-ounce
beverage?
Allow participants to respond.
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SLIDE 9
How much sugar do you think is in a 32-ounce Powerade?
Pause to allow participants to make guesses.
Click on slide to show sugar.
A 32-ounce Powerade has 13 teaspoons of sugar. This is 13
teaspoons of sugar.
Pass around the container with 13 tsp of sugar.
Not as much sugar as cola, but still a lot.
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SLIDE 10
Let’s take a look at energy drinks and flavored, bottle waters.
A 16-ounce can of Rockstar has 15.5 teaspoons of sugar and a
12-ounce can of Red Bull has 9.5 teaspoons of sugar. Not as bad
as the Rockstar, but still a lot of sugar.
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SLIDE 11
Flavored waters MUST be a better choice. Let’s take a look.
In a product we would think would not contain any sugar,
look what we find. A 16.9-ounce bottle of OVI has
5¼ teaspoons of sugar and a 20-ounce bottle of Vitamin
Water contains 8 teaspoons of sugar.
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SLIDE 12
Other beverages have hidden sugar as well. Take this 10-ounce
bottle of Iced Coffee. It has 9½ teaspoons of sugar. Better to go
for black coffee and add a no-calorie sweetener.
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SLIDE 13
Don’t be tricked into thinking that fruity drinks are a better
choice just because they have fruit in their name. Let’s check
these two examples. The Snapple Kiwi Strawberry drink has 11¼
teaspoons of sugar and the Minute Maid, made with 25% juice
blend, has 14¼ teaspoons of sugar.
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SLIDE 14
What about 100% juice? While 100% juice DOES count as a
serving of fruit and it IS a good source of some vitamins and
minerals, it also has a lot of natural sugar. Drinking too much
juice, just like drinking too many other sugary beverages,
can lead to weight gain. Let’s take a look at the sugar in some
popular juice choices.
A 15.2 ounce bottle of Ocean Spray 100% Apple Juice has 12
teaspoons of sugar and a 14-ounce bottle of Florida’s Natural
100% Orange Juice has 9¾ teaspoons of sugar.
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SLIDE 15
The dairy group is important for providing our bodies with the
calcium we need. Low-fat or non-fat milk are a good choice
of beverage from this group. However, when we add sugar to
a good choice, we need to limit how much we drink. Choose
plain, low-fat (1%) or non-fat milk more often.
Note: Drinking chocolate milk is not the same as drinking soda. If
flavored milk is the only way you can get your child to consume milk,
the benefits of the nutrients outweigh the addition of sugar in this case.
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SLIDE 16
How do you know how much sugar is in a soft drink?
Allow participants time to share answers.
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SLIDE 17
You need to look at the Nutrition Facts label.
Notice the size of the soft drink container and the number of
servings in the container. Many containers have more than one
serving, even though they are sold to look like single-serving
containers. The container shown on this slide lists the serving
size as the entire bottle, but that is not always the case.
Let’s take a look at the labels of some popular soft drinks. The
Nutrition Facts label tells you how many servings there are in
each container and how much sugar is in each serving. The
sugar content is listed in grams. Every 4 grams of sugar is equal
to approximately 1 teaspoon.
As you review the label in front of you, check the number of
servings per container; the number of calories per serving;
and the number of calories in the entire container. Take a look
at the number of grams of sugar per serving. Determine how
many grams of sugar there are per container. For every 4 grams,
measure 1 teaspoon of sugar into the cup provided to get an
idea of how much sugar is in the container.
Script for this slide continued on next page...
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SLIDE 17
CONTINUED
...script for this slide continued from previous page.
Participants may work in teams of two or three. Pass around copies of
several soft drink labels or use empty containers. Provide participants
with sugar, teaspoon measure, and a clear plastic cup. Ask participants to
measure the amount of sugar in their beverage example into the cup.
Give each participant or team of participants an opportunity to share
the number of servings in their container; the number of calories
per serving; and the number of calories in the entire container. Ask
participants to show the amount of sugar in the container by showing
the measured teaspoons in their cup to the group.
Do we normally drink just one serving or do we drink the
entire bottle? How many calories are in the entire bottle?
Allow participants to respond. Include in the discussion what
percentage of calories just one beverage adds to the overall
recommended number of calories for the day. For instance, a bottle
of cola adds a little more than 10% of the 2,000-calorie intake
recommended for most females.
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SLIDE 18
How many soft drinks do you drink each day?
Allow participants to share answers.
Remember, soft drinks are soda, lemonade, sweet tea, sports
drinks, and any other beverage sweetened with sugar. We’ve
also said that soda is the soft drink we drink the most of. Did
you know that there is enough regular soda made so that EVERY
American (no matter the age) could have 14 ounces of soda
every day? That is slightly more than one can. This does not
include diet sodas or other soft drinks.
What problems do you see with drinking a lot of soda and
other soft drinks?
Allow participants to share answers.
Reference
Food and consumption (per capita) data system. USDA Economic Research Services. Available at http://www.ers.usda.gov.
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SLIDE 19
The major problem associated with consuming too many soft
drinks is the sugar and extra calories they contain.
Why? Research has shown that sugary beverages account for
almost half (47%) of all added sugars consumed in the U.S.
All those extra calories can mean additional weight gain that
we may not want. Drinking a lot of soft drinks or other sugary
beverages makes it difficult for us to maintain a healthy weight
even if we are doing a good job of choosing healthy foods.
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SLIDE 20
Research tells us this is a problem for our children as well. We
are drinking more soft drinks and sugary drinks at younger ages.
More than half of all 8-year-old children drink soft drinks every
day. One third of teenage boys drink at least three cans of soda
a day.
All these extra calories can lead to a problem with overweight
or obesity. Overweight and obesity increase the risk of type-2
diabetes for our children and us. Additionally, all this extra
weight can place us at greater risk for other diseases such as
heart disease.
Reference
Squires, S. Soft drinks, hard facts: research suggests kids who drink a lot of soft drinks risk becoming fat, weak-boned, cavity-prone
and caffeine addicted. Washington Post; February 27, 2001, p.HE10.
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SLIDE 21
Two cans of regular soda equal 24 ounces. If you drink that
much every day for one year, that could add up to a weight gain
of more than 30 pounds!
The same is true for other soft drinks like fruit-flavored drinks,
sweet tea, and sports drinks.
Think about how many soft drinks you have each day and how
this can affect your weight.
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SLIDE 22
One problem with soft drinks is that it’s very easy to drink a lot
of them and still not feel full. Our bodies don’t recognize the
calories in sugary beverages as easily as food, it is really easy to
consume more calories than we need. We don’t always realize
how much extra sugar and how many extra calories we are
getting when we drink a lot of soft drinks.
We just saw the amount of sugar in several popular sugary
beverages. Let’s take a closer look. If we drank one 20-ounce
regular soda every day for a year, we are eating about 32 pounds
of extra sugar. The average number of calories in a 20-ounce
bottle of soda is around 250 calories. That’s a lot of extra
calories!
Making small changes in your diet like cutting back on regular
soda and replacing it with healthier drinks will help you
maintain a healthy weight.
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SLIDE 23
When we drink a lot of soft drinks we are not drinking the
beverages we need, like water and low-fat or fat-free milk.
When we drink less milk, our bone growth suffers. Dairy
products give us the calcium we need to build strong bones
and teeth and helps keep them strong throughout life. Getting
enough calcium is important at every age, but it is especially
important for children with growing bodies.
If you have trouble digesting milk or milk products, look for
products that can meet your daily need for calcium. Try a lactosefree or calcium-fortified soymilk. If you or someone in your
family can’t drink or eat milk products, reading the Nutrition
Facts on products you choose will be important. Choose soymilk
that contains at least 300mg of calcium. Other non-dairy sources
of calcium are dark leafy greens such as collards and spinach and
“fortified” foods such as breakfast cereals.
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SLIDE 24
This chart compares regular soda, the most popular soft drink,
with 100% orange juice and 1% milk, and looks at the differences
in some important nutrients that are needed for good health.
You can see that there is not that much difference in calories
between 12-ounce servings of regular soda, 100% orange juice,
and 1% milk, but you can see a BIG difference in the nutrients.
Soda has no vitamin A, vitamin C, calcium, magnesium, or
potassium. These are all essential nutrients that your body needs.
Notice that the orange juice and milk have a lot of these nutrients.
What are some ways you and your family could cut back on
soft drinks and include healthier beverages for meals and
snacks?
Allow participants to share answers.
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SLIDE 25
You don’t have to give up soft drinks entirely. It’s okay to have
soft drinks if you make them a “sometimes” drink. When you
do have soft drinks, try these ideas:
Drink smaller portions. For example, have a 12-ounce can
instead of a 20-ounce bottle. Or if you buy large 2-liter bottles
and pour your soda in a glass, use a smaller glass or put a lot of
ice in your glass.
When you eat out, it’s often cheaper to buy soft drinks in larger
sizes. However, you don’t need all those extra calories and sugar.
If you buy a large drink, share it with someone.
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Making Smart
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SLIDE 26
Drinks are only one source of added calories in our diet.
Making smart drink choices is a simple change we can make
to help us to stay within the MyPlate recommendation that
no more than 10 percent of our total calories for the day come
from added sugar.
Choose water instead of any kind of soft drink. Water is a smart
drink choice.
Children should always have healthier beverage options, such
as low-fat milk or water. Once they have the milk they need, the
number one beverage for children should be water.
If you want a soda, choose a diet soda. While diet sodas are a
better choice than regular sodas, they don’t offer any nutrients
your body needs. If you are trying to maintain a healthy weight,
regular consumption of diet sodas may be an effective strategy.
Limit diet soda and choose healthier beverages for better health.
Note: Low-fat milk is an important beverage for adults as well as
children. Encourage consuming the recommended amounts and
choosing water the rest of the day.
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SLIDE 27
Think about how much sugar you add to your tea or coffee. Can
you cut back? You don’t need to get rid of all the sugar at once.
You can gradually reduce the amount of sugar you are using or
use a low-calorie sweetener to replace all or part of the sugar.
OPTIONAL
Page 28
Play “How Much Sugar” game to review added sugars and weight gain.
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Making Smart
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SLIDE 28
How can you and your family make smart drink choices? The
best way is to choose other beverages that are healthier, such as
low-fat or fat-free milk, water, and 100% fruit or vegetable juice.
Remind participants that although 100% fruit juice contains many
nutrients, it is still high in sugar and should be limited.
What are smart drink choices that you and your family could
make?
Allow participants to share answers.
Why are these choices important to your family?
Allow participants to share answers.
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SLIDE 29
Low-fat and fat-free milk products provide us with calcium.
Calcium makes our bones and teeth healthy and strong.
Calcium also helps our muscles and nerves work properly.
Some people don’t drink milk because they are worried that milk
and milk products will make them gain weight, but there are
plenty of low-fat and fat-free choices for you and your family.
What do you think the difference is between whole milk,
low-fat, and fat-free milk?
Allow participants to share answers.
Some people think that low-fat and fat-free milk don’t have
all the vitamins and minerals that whole or 2% milk have.
But they actually have more calcium. They also have all the
same vitamins while being much lower in fat, saturated fat,
cholesterol, and calories.
If you and your family are used to drinking whole or 2% milk,
you may find it easier to change slowly. Try 1% low-fat milk
first, then change to 1/2% low-fat milk. Soon you’ll be able to
switch to fat-free milk with no trouble.
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SLIDE 29
CONTINUED
...script for this slide continued from previous page.
What kind of milk does your family drink now?
Allow participants to share answers.
What could you do to help your family switch to a lower fat
milk?
Allow participants to share answers.
Note: If you choose not to conduct the blind taste test, you may skip
the next slide.
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OPTIONAL
OPTIONAL
Conduct a blind taste test of skim, 1%, 2%, and whole milks.
BLIND TASTE TEST
Ask volunteer to assist as needed.
Supplies needed:
• Whole milk, 1% milk, skim milk, and soy milk
• Small plastic cups (4 per participant)
• 4 trays
Directions:
•Line each tray with 1 cup per participant.
•Label cups with the numbers: 1, 2, 3, 4
1 = whole milk
2 = 1% milk
3 = skim milk
4 = soy milk
•Pour a single swallow of designated milk into each cup the
corresponding number.
•Offer milk to participants to taste without sharing which numbered
cup corresponds to the specific type of milk.
•Ask participants to guess which type of milk they think each number
represents.
•Share correct matches.
•Discuss choosing lower-fat milk as a smart drink choice.
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SLIDE 31
Until one year of age, children need breast milk or fortified
formula.
The recommendation for children between 1 and 2 years of age
is 2 cups of whole milk each day.
By 2 years of age, children can make the switch to low-fat or fatfree milk. The recommended amount is 2 cups per day.
For children 9 years and older, and for adults, the
recommendation is 3 cups per day of low-fat or fat-free milk.
Remember, milk provides calcium which makes our bones
healthy and helps our muscles and nerves work properly.
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What if you don’t drink that much milk? You can still get the
calcium and other nutrients you need by substituting other
dairy products for milk.
A milk-equivalent is defined as another dairy product that has
the same amount of calcium in an 8-ounce glass of milk.
Some examples are:
•8 ounces of low-fat or fat-free yogurt
•8 ounces of low-fat or fat-free frozen yogurt
•11⁄2 ounces of low-fat cheese
OPTIONAL
Page 34
Show participants a variety of food labels for low-fat or fat-free yogurts
and cheeses.
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SLIDE 33
Here are some quick and easy ways to get more calcium.
Drink milk with meals. Make low-fat or fat-free milk the
drink of choice for meals.
Put milk on cereal. Combine a whole-grain cereal with lowfat or fat-free milk for breakfast or a snack.
Add milk to hot beverages. Add low-fat milk to your coffee
instead of creamer.
Take yogurt “to go.” Low-fat yogurt makes an easy treat to
take on-the-go.
Enjoy low-fat and fat-free frozen yogurt. Looking for a
cool summer dessert? Top your favorite flavor of frozen yogurt
with fresh or dried fruit.
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SLIDE 33
CONTINUED
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Make yogurt smoothies. Whip a yogurt smoothie up at
home with fruit and low-fat or fat-free milk. We have some
great smoothie recipes coming up in just a few minutes.
Make creamy soups. Make home-cooked or canned soup
with low-fat or fat-free milk for flavor and calcium.
Use dry powdered milk. Add non-fat powdered milk to
smoothies, soups, casseroles, eggs, cornbread, biscuits, and other
dishes.
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SLIDE 34
Some people don’t consume dairy products because they:
•are unable to digest the lactose (the sugar that is found in
dairy products)
•are allergic to dairy products
•don’t like dairy products
•don’t use dairy products for ethical or religious reasons.
If you are one of these people, you need to get calcium from
other foods.
Do you know any other sources of calcium?
Allow participants to share answers.
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SLIDE 35
These are some non-dairy sources of calcium:
•Calcium-fortified rice, almond or soy milk
•Calcium-fortified orange juice
•Calcium-fortified cereal
•Canned salmon or sardines with bones
•Almonds
•Broccoli
•Green leafy vegetables (collards, kale, and bok choy)
•Tofu
Calcium-fortified foods and drinks have calcium added to them.
If you eat or drink the calcium-fortified item, you will get about
the same amount of calcium that you get in a serving of low-fat
or fat-free milk.
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SLIDE 35
CONTINUED
LO
...script for this slide continued from previous page.
CAL
Eating broccoli and some of these other foods is a good way to
increase your calcium, but you need to eat large portions. For
example, you need about 41⁄3 cups of broccoli or almost one cup
of almonds to get the same amount of calcium that you get in
8 ounces of low-fat or fat-free milk. A cup of almonds would
add a lot more calories than 8 ounces of low-fat or fat-free milk
and would cost more, too.
While foods are the best way to get calcium and other nutrients,
some people may need a calcium supplement. It is best to check
with your doctor.
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SLIDE 36
Now let’s talk about another smart drink choice — water.
Sometimes it’s easy to forget how important it is for all of us to
drink enough water.
Water has a lot of important functions in our bodies:
•Regulates our body temperature
•Carries nutrients and waste products throughout the body
•Adds moisture to the air we breathe so lungs can use it
•Helps protect our organs
•Helps our joints stay healthy
•Maintains hydration
Our bodies are about 55-60% water. For children, it is an even
higher percentage.
Drinking enough water every day is important to stay healthy.
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SLIDE 37
How much water should you and your family drink? The
general rule of thumb is six to eight 8-ounce glasses each day.
If the weather is very warm, you need to drink more.
If you are more physically active, you need to drink more.
So, kids who might be spending a lot of time playing outside in
the summer need to drink plenty of water.
What are some of the things you and your family could do to
drink more water?
Allow participants to share answers.
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SLIDE 38
Water is a popular drink, especially bottled water. But you don’t
need fancy, expensive bottled water to get the great health
benefits of water.
You can buy an inexpensive water bottle, fill it with tap water,
and carry it with you. Check the size of your water bottle. Most
are at least 16 ounces. You can easily drink enough water each
day if you fill your bottle four times in a day.
If you carry a water bottle and keep it where you can see it,
it will be a reminder to drink plenty of water each day. For a
refreshing taste, you can add a splash of lemon or lime to the
water.
Don’t forget to drink water before, during, and after physical
activity. Encourage your children to drink plenty of water.
Finally, when you eat meals away from home, if you choose
water instead of a soft drink, you’ll save money, too!
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SLIDE 38
CONTINUED
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How much money do you think you would save if you replaced
your soft drinks with water?
Allow time to share guesses.
Well, if you had 3 soft drinks per day and they cost 60 cents per
drink, that’s $54 a month. That would buy a lot of fruits and
vegetables!
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SLIDE 39
Any beverage that is less than 100% fruit juice cannot be called
fruit juice. It’s called a drink, beverage, or cocktail. In general,
juice drinks, beverages, and cocktails contain between 10% and
99% juice and have added sweeteners, flavors, and sometimes
fortifiers, such as vitamin C or calcium. These drinks have a lot
more sugar than 100% juice.
OPTIONAL
Show participants the soft drink containers you used in the opening
activity. Have them identify the percent of fruit juice and tell you if it is
called a fruit drink, beverage, or cocktail.
For this activity, compare the fruity drinks from the slides or choose a
selection of fruity drinks popular with your audience.
In moderation, 100% fruit juice is a smart beverage choice
because it is high in many nutrients our bodies need.
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SLIDE 40
Always read the Nutrition Facts label! Many drinks have
misleading packaging. For example, the Hawaiian Punch juice
drink package says that the product is made with “Natural Fruit
Juices,” but Hawaiian Punch is high in sugar and is only 5%
fruit juice.
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SLIDE 41
If we look at the Nutrition Facts label for Minute Maid
Cranberry Apple Raspberry Flavored Juice Beverage, we can see
that it has 57 grams of sugar. And if we look closely at the front
of the bottle, we see that it is only 25% fruit juice. It may look
like fruit juice, but it is not 100% juice.
It’s important to know the difference between 100% fruit juice
and sugary fruit drinks.
Think about the drinks you like.
How can you tell if they’re 100% fruit juice or sugary fruit
drink?
Allow participants to share answers.
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SLIDE 42
While 100% fruit juice can be a healthy drink choice, we need
to remember that it has just as many calories as soft drinks and
we need to limit how much fruit juice we drink.
This is particularly true for children. Fruit juice can be a healthy
choice for children if they don’t drink too much.
Too much juice can lead to weight problems, diarrhea, stomach
problems, and tooth decay.
How can too much juice lead to weight problems?
Allow participants to share answers.
For children who drink a lot of juice in addition to everything
else they eat and drink, it is possible that they will gain too
much weight. On the other hand, some children fill up on juice
and don’t eat enough other foods. These children may have
problems gaining weight as they grow.
Let’s see how much 100% fruit juice is recommended:
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Infants: Juice should not be given before six months of age. After
six months of age, do not use bottles or cups that let infants drink
juice easily throughout the day. Infants should not be given juice
at bedtime. Juice should be limited to no more than 4 ounces a day.
Children ages 1 through 6: Limit juice to 4 to 6 ounces per day.
Using a cup, show 4 ounces to participants. Remind participants that this
is the LIMIT of juice for the one day.
Children ages 7 and up: Limit juice to 8 to 12 ounces per day.
What is one strategy you can use to reduce the sugar your
children consume by drinking juice?
Allow participants to respond. If not stated, share adding only a splash of
juice to water or making a the 4-ounce serving as half water, half juice.
Adults: The Dietary Guidelines recommend that adults get their
fruit servings from whole fruits that are fresh, frozen or canned.
Adults should also limit the amount of juice they drink.
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SLIDE 43
Vegetable juice is also a smart choice, but remember to check
the Nutrition Facts label. Most vegetable juices are high in
sodium.
Just like fruit juice, choose whole vegetables instead of vegetable
juice whenever possible.
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Eating Smart Recipe
Let’s look at a beverage recipe that can help you Eat Smart. Fruit
smoothies are a quick, refreshing and tasty way to increase your
calcium and fiber at the same time. There are lots of ways to
make a fruit smoothie. You can mix and match from the three
groups in the recipe until you find the smoothie that is just
right for you and your family.
After viewing recipe video, taste, demonstrate, or make recipe with
participants.
FOOD PREPARATION TECHNIQUE — If you don’t have a blender,
choose fruits that you can mash with a fork, such as bananas, peaches,
or strawberries.
FOOD SAFETY MESSAGE — It is important to take the blender apart to
clean it properly.
Ask volunteer to assist with recipe.
The recipe is on the next page.
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FRUIT SMOOTHIE
Recipe for Slide 44
Makes 2 servings
Serving Size: 1 cup
INGREDIENTS
Choose 1/2 cup of a fruit
•
•
•
•
Choose 1/2 cup of a liquid
Bananas
Strawberries
Peaches
Blueberries
• Low-fat or fat-free milk
• Calcium-fortified soy milk
• 100% fruit juice
Choose 1 cup of a base
•
•
•
•
•
•
Low-fat plain yogurt
Low-fat vanilla yogurt
Low-fat vanilla frozen yogurt
Undiluted frozen juice concentrate, such as apple or orange
Frozen fruit
Ice cubes
Example 1
Example 2
• 1/2 cup strawberries
• 1 cup low-fat vanilla yogurt
• 1/2 cup fat-free milk
• 1/2 cup banana
• 1 cup frozen orange juice
• 1/2 cup low-fat milk
Example 3
• 1/2 cup blueberries
• 1 cup low-fat vanilla frozen yogurt
• 1/2 cup orange juice
DIRECTIONS
Put all the ingredients in a blender and mix until smooth. Serve immediately.
This will give you enough for two people. If there are more than two of you,
you can make twice as much.
Recipe continued on next page...
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Fruit Smoothie
Serving Size: 1 cup
Makes 2 servings
Nutrients Per Serving
Calories 110
Total Fat 1.5 g
Saturated Fat 1 g
Protein 8 g
Total Carbohydrates 14 g
Dietary Fiber 1 g
Sodium 115 mg
Excellent Source of Vitamin C
Excellent Source of Calcium
Recipe analyzed according to Example 1.
Nutritional value will vary with choices made.
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SLIDE 45
Meet Crystal. Crystal eats pretty well, but still consumes a lot of
soft drinks. Let’s take a look at Crystal’s choices for one day and
suggest simple changes she can make to decrease the number of
sugary beverages and increase healthier choices.
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SLIDE 46
For breakfast, Crystal has a bowl of cereal with whole milk,
1 banana, 8 ounces of orange drink and one cup of coffee with
cream and 4 tablespoons of sugar.
What changes could Crystal make for healthier beverage
options at breakfast?
Allow participants to share answers. Be sure the following is included in
the discussion:
• Choose low-fat or fat-free milk rather than whole milk for cereal.
• Choose 100% juice rather than a juice drink. Better yet, choose whole
fruit.
• Choose fat-free milk for coffee instead of cream and omit sugar or
replace sugar with no-calorie sweetener
What smart drink choices will you make for breakfast?
Allow participants to respond.
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SLIDE 47
Crystal wants to pack a mid-morning snack. She has a cooler
and the following options in her refrigerator and cupboard:
• Sweet iced tea
• Cookies
• Diet soda
• Almonds
• Water
• Potato chips
• 100% fruit juice
What suggestions do you have to help Crystal make the
healthiest choice?
Allow participants to share answers. Be sure the following is included in
the discussion.
• Choose water. It doesn’t have sugar and it’s free.
• Choose whole fruit more often than fruit juice. Whole fruit has the
same nutrients without the added sugar.
• Choose almonds. Almonds provide many nutrients, one of which is
calcium.
What other smart choices would you have in your refrigerator
or cupboard?
Allow participants to share answers.
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SLIDE 48
For lunch, Crystal decides to go to a pizza restaurant close by.
She chooses a veggie pizza and a soft drink.
What changes could Crystal make for healthier beverage
options with her lunch?
Allow participants to share answers. Be sure the following is included in
the discussion:
• Choose water. It doesn’t have sugar and it’s free.
• Choose low-fat or fat-free milk.
• Choose a diet soft drink or unsweetened tea.
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SLIDE 49
After work, Crystal goes for a walk. Feeling thirsty, she decides
to get a drink and chooses a Powerade.
What suggestions do you have to help Crystal make a
healthier choice?
Allow participants to share answers. Be sure the following is included in
the discussion:
• Choose water.
• Sports drinks can have a lot of sugar.
• Water before, during, and after physical activity keeps the body
hydrated.
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SLIDE 50
At dinner, Crystal has a glass of sweet tea and a glass of
sweetened lemonade. She is concerned that she is not getting
enough calcium-rich foods.
What suggestions do you have for Crystal to help her reduce
her sugar and increase her calcium?
Allow participants to share answers. Be sure the following is included in
the discussion:
• Choose low-fat or fat-free milk to drink.
• Include foods high in calcium during meals.
— Kale, turnip greens
— Broccoli
— Low-fat cheese
— Low-fat or fat-free yogurt
— Canned salmon or sardines with bones
How would you include low-sugar, calcium-rich foods in your
family’s dinner?
Allow participants to share answers.
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SLIDE 51
Crystal decides to watch a movie on television before going
to bed. She chooses a snack of popcorn and regular soda. She
chooses a small 100-calorie pack of popcorn and an 8-ounce
cup of soda, but refills her soda several times throughout the
movie.
What suggestion would you make to Crystal?
Allow participants to share answers. Be sure to include the following in
the discussion:
• Choose water instead.
• Choose low-fat or fat-free milk.
• Choose a diet soda.
Today we’ve shared many ideas on how we can make smart
drink choices. As you plan meals and snacks, remember to
think about the choices we’ve shared today that will work best
for your family.
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SLIDE 52
What one change will you make in what you and your family
choose to drink?
Allow participants to share answers.
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SLIDE 53
What will make this hard for you and your family?
Allow participants to share answers.
How will you overcome this?
Allow participants to share answers.
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SLIDE 54
Ask participants if they have any questions about the lesson presented
today.
Remind them of the key messages from this lesson:
•Drink fewer soft drinks.
•Drink low-fat and fat-free milk.
•Choose water instead of sugary beverages.
•Drink 100% juice in moderation.
Review time, date, lesson and recipe for next session.
Share how participants can connect with you through social media.
Thank participants for attending.
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