Download Week 5 - Beverages

Maybe it’s not what you eat!
Could it be what you are drinking?
1. A typical 20-ounce soda contains 15 to 18 teaspoons of sugar and
upwards of 240 calories. Studies show people who drink this “liquid
candy” do not feel as full as if they had eaten the same calories from solid
food and do not compensate by eating less.
2. Make it your goal to choose only beverages without calories this week!
Better Beverage Ideas:
• Choose skim or low fat milk over whole milk
• Make better coffee choices (use less sweeteners, choose skim milk)
• Limit sodas
• Carry along a water bottle
• Try calorie free flavored seltzer waters for a new option
• Choose whole fruit and water instead of juice
Who knew?!
This “Venti” sized
drink has more calories
than a double
cheeseburger!
Other “Tool Kit” resources at:
http://livewell.carolinasmedicalcenter.org/body.cfm?id=133
Questions or concerns? Call us at: 704.355.8136 option 3 or email
[email protected]
5 Ways to Lower Beverage Calories
1. Make better coffee choices.
Some beverages pack as many calories as a meal
because they are high in fat and sugar:
Coffee Coolatta® with Cream
350 calories
Mocha swirl “latte”
230 calories
Coffee with cream and sugar
120 calories
Here is how to make them better:
• Order coffee beverages that are
fat-free, or made with skim milk.
• Use a non-caloric sweetener instead of flavored syrups or sugar.
• Herbal tea is a good option
• Make better coffee choices:
Iced “latte” with skim milk
70 calories
Coffee with skim milk
25 calories
Plain coffee
10 calories
Over a one-year period, if you had coffee everyday and used skim milk and non-nutritive sweetener
instead of cream and sugar you would save almost
35,000 calories, which is about 10 pounds per year.
2. Choose whole fruit instead of smoothies or
juice drinks.
Some smoothies contain the calories of a fastfood meal in a cup. While they do contain fruit, they
also contain frozen yogurt, sherbet, cream, and
added sugar, all of which add calories. And some
are larger than three cups, packing almost 500 calories per serving!
It is best to eat real fruit instead of fruit juice or
smoothies. You will feel full on fewer calories from
fruit which also contains cholesterol-lowering fiber.
If you do select fruit juice, make
sure it is made from 100% fruit
juice. This is indicated on the Nutrition Facts Panel of the package.
3. Limit sodas or choose diet.
Super-sized or extra-large beverages may be a
bargain per ounce, but they are a disaster for your
waistline. Compare:
Large cola (32 ounce)
310 calories
Small cola (16 ounce)
150 calories
310 or 150 calories may not sound like much, but
over time this can make a big impact! 310
multiplied by 365 days = 113,149 calories
or 32 pounds and 150 calories multiplied
by 365 = 54,750 or 15 pounds per year.
Did you know that a “child-sized” soda
in a fast food restaurant is equal to a 12ounce can?
4. Choose skim milk instead of whole.
Switch from whole milk to low-fat or skim milk.
An eight-ounce serving of whole milk contains
160 calories.
The same-size serving of skim milk
has just 80–90 calories. That is half as
much!
Limit the amount of shakes you consume. Make your own small ones at
home using skim milk and real fruit. This
is a great way to use up ripe or frozen
fruit.
5. Remember the best choices for every day.
Diet tea*, 20 oz
0 calories
Water, 16 oz
0 calories
Brewed tea*, 16 oz 0 calories
Diet soda, 16 oz 0 calories
* unsweetened
Stock the fridge with grab-and-go bottles of water and low-calorie beverages.
This helps keep you from making a bad
“on the run” choice when away from
home.
© www.foodandhealth.com
Quiz: Are You Beverage Smart?
High-Cal:
Chocolate shake, 16 oz
Creamy coffee drink, 16 oz
Large smoothie, 22 oz
Soda, 32 oz
Juice drink, 21 oz
Sport drink, 32 oz
Tea (sweet), 20 oz bottle
Low-Cal:
Coffee*, 16 oz
Diet tea, 20 oz
Water, 16 oz
Brewed tea*, 16 oz
Diet soda, 16 oz
580
480
354
310
250
200
175
10
0
0
0
0
*No sugar added
____ Are you getting enough water?
Daily water intake must be balanced with
losses in order to maintain total body water.
Most people need about a gallon per day depending on climate and physical activity levels.
____ Do you limit the amount of sweetened beverages you consume?
The Dietary Guidelines for Americans says:
“Beverages with caloric sweeteners, sugars and
sweets, and other sweetened foods that provide
little or no nutrients are negatively associated
with diet quality and can contribute to excessive energy intakes.”
____ Do you limit the fat in your drinks?
Switch to low-fat or skim milk. Limit the
amount and sizes of shakes you consume. Beware of what is added to coffee.
____ Do you use alcohol in moderation?
Those who choose to drink alcoholic beverages should do so in moderation:
• one drink per day for women or
• two drinks per day for men
Alcoholic beverages should not be consumed
by some individuals. Alcoholic beverages
should be avoided by individuals engaging in
activities that require attention, skill, or coordination.
For more information see:
• www.health.gov/DietaryGuidelines
• www.starbucks.com
• www.mcdonalds.com
• www.bk.com
• www.jambajuice.com
• www.planetsmoothie.com
• www.gatorade.com
© Food & Health Communications www.foodandhealth.com