Don't Drink Your Calories!
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Do not waste your precious calorie in-take on the empty ones found in many beverages...even the ones we enjoy the most! This lesson talks about how to cut back and make healthier choices when it comes to coffee, smoothies, soda, and fruit juices to name a few.
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Don't Drink Your Calories!
- 1. 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
- 2. 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.
- 3. 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.
- 4. Quick Quiz! Are you ready for this?Are you ready for this?
- 5. 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
- 6. Answer: Beverages A drink by any other name still has waaaaay too much sugar
- 7. Advice from Grandma Guidelines Respect your elders. Even the fictional ones. “Available studies show a positive association between the consumption of calorically-sweetened beverages and weight gain.”
- 8. 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!)
- 9. 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.
- 10. What is an Empty Calorie? Part Two: The Revenge of the Soda
- 11. 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.
- 13. 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.
- 14. 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
- 15. Fear the Cream!
- 16. 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!
- 17. A Smooth Example • A 25 oz smoothie from Jamba Juice can have at least 480 calories! • Think before you drink.
- 18. Large Sodas Ounces 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
- 19. Large Sodas No 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!
- 20. Quick Quiz -- Round Two What goes around comes around … in this round at least
- 21. A “child-sized soda” at a fast food restaurant is the size of: 1. One cup 2. Half a cup 3. One can ??
- 22. 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:
- 23. But Wait… There’s More!
- 24. How Much Sugar? • One can of soda contains about 40 grams of sugar. • How many teaspoons is that?
- 25. How Much Sugar? • How many teaspoons are in a can of soda? 10 teaspoons That’s almost as much as a bag of Skittles!
- 26. 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.
- 27. 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…
- 28. Better Coffee Choices Drink: Calories Iced latte with skim milk 70 Coffee with skim milk 25 Black coffee 10
- 29. 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!
- 30. Healthy Smoothie Options • Choose a smaller smoothie that is made with just fruit, or with fruit, fruit juice, and ice. • For example, a sixteen ounce All-Fruit smoothie from Jamba Juice only has about 200 calories.
- 31. 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.
- 32. 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.
- 33. 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.
- 34. 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!
- 35. 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.
- 36. 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!
- 37. Low or No Calorie Options Now’s the time to branch out and try something new!
- 38. 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
- 39. 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.
- 40. 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.
- 41. What about Alcohol? • Those who choose to drink alcoholic beverages should do so in moderation. • Alcoholic beverages should not be consumed by some individuals.
- 42. One Last Thing! Let’s take a look at a real person’s story of beverage consumption…
- 45. Plan of Action
- 46. Outcome
- 48. 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.
- 49. “Water is the only drink for a wise man.” – Henry David Thoreau (1817 - 1862)
Notas do Editor
- Welcome to our show, “Don’t Drink Your Calories!”
- Many people don’t realize just how many calories they can add to a meal by ordering certain drinks alongside it. Beverages are responsible for almost half of all the added sugars in the American diet. The key to reversing this trend is awareness, which is why this presentation focuses on ways to make smart beverage choices. Here is what we will learn about beverages today. The numbers and facts may surprise you. (Ask the audience who ordered any kind of beverage yesterday or today. Ask how many know how many calories were in that beverage. Write down some of the beverages they ordered).
- To control your weight you have to watch what you eat and what you drink. The Dietary Guidelines for Americans recommend decreasing food and beverage calories gradually while increasing physical activity. MyPlate has made avoiding sugary drinks one of the main tenets of it’s health messages. Instead, MyPlate encourages drinking water.
- Speaker: ask the audience which of the 5 provides the greatest source of added sugars in the American diet. The answer is on the next slide…
- Source: Dietary Guidelines for Americans (2010 version) the beverage category includes: soda, juice, energy drinks, sports drinks and iced tea. This makes up about half of the added sugar in our diets. Another large category is the grains which includes desserts. Sugars and sweetened cereals are not as much as you would think! What else surprises you about this graph?
- 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. Source: http://www.health.gov/DietaryGuidelines/dga2005/document/html/chapter7.htm According to research published in the International Journal of Obesity, calories from liquids such as soft drinks, sports beverages, or sweetened teas don’t seem to register as food to the people who consume them. Source: International Journal of Obesity, June 2000, 24(6):794-800.
- Now we’re going to take a look at what constitutes an empty calorie and where you can find the sneaky little things. Hint: You don’t really want to find them. You want to avoid them.
- Michael Jacobson, head of the Center for Science in the Public Interest, coined the term “empty calories” in 1972
- Calorie information (outside of how calories feel, of course) is from Wikipedia, the free encyclopedia (http://en.wikipedia.org/wiki/Empty_calorie).
- 52 gallons per year sounds excessive – but it is really only 18 ounces per day. It all adds up. This is one of the reasons that MyPlate recommends switching water for sugary drinks. Sugary drinks have little nutritional value, yet are consumed in excessive portions. Source: American Beverage Association 2004 For more information, check out http://www.ameribev.org/variety/facts.asp
- On average, for each 1-ounce reduction in milk consumption, a child consumes 4.2 ounces of soft drinks, resulting in a net gain of 31 calories and a loss of about 34 milligrams of calcium. Source: USDA Dietary-Intake Surveys http://www.ers.usda.gov/publications/erselsewhere/eejs0221/eejs0221.pdf
- From here we can begin to take a closer look at one of the most common sources of those sad little empty calories -- various sugary drinks.
- Some drinks have many calories as a full meal! Many of these come in large servings as well. Some drink manufacturers can get you by claiming that there is more than one serving in a bottle. If you just glance at the nutrition information, you may not be getting the full story. That’s why we have a handy-dandy list of general calorie content here for your perusal. Source: Manufacturer’s data
- Many places that sell gourmet coffee drinks as well as ice cream shops with big shake specials are popular. But most people don’t realize how many calories they’re drinking. These drinks are often high in sugar and fats, not to mention chock-full of empty calories. Source: Baskinrobbins.com and starbucks.com
- Even though the contents of a fruit smoothie are generally better for you than the contents of a milkshake, serving size still matters. Huge servings of healthy foods can still pack on the calories, and not all those calories are healthy. Let’s go to the next slide for an example…
- The ingredients in this smoothie are all pretty healthy. They include apple-strawberry juice blend, frozen bananas, raspberry sherbet, nonfat frozen yogurt, frozen blueberries, and ice. (Source: Jamba Juice) Now this isn’t to say that fruit smoothies aren’t good for you. They are. Some are just better than others. Avoid large sizes and items that contain frozen yogurt or sherbet -- these sneak in empty calories.
- Yes, it is often cheaper per ounce to buy a huge soft drink, but the calories go up practically exponentially as size increases. Pictured here is the 32 ounce slurpee from 7-11. A 32 ounce slurpee can contain 400 calories or more. Source: http://www.dietfacts.com/html/items/10509.htm
- 310 or 150 calories may not sound like much but, over time, they can make a big impact!
- A 2 ounce bag of Skittles candy contains 47 g sugar and 250 calories.
- Even relatively simple and minor adjustments can have a huge impact. Remember, the little things really add up over time. Let’s review a few more ways that you can make your drinks healthier.
- Based on info at dunkindonuts.com for a 10 ounce cup of coffee. 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. That’s about 10 pounds per year. MyPlate recommends that people consume low-fat and nonfat dairy items whenever they choose dairy. This approach gives you all the calcium you need without the saturated fat (and the health dangers that accompany it). Most people need about 3 cup servings of dairy per day. Why not try a latte with skim instead of your morning coffee with cream? You’ll get more calcium, fewer calories, and way less saturated fat!
- No calorie sweeteners include stevia, sweet ‘n low, and splenda, among others.
- Source: Jamba Juice
- When you drink milk or add it to your cereal/coffee/baking projects, make it lowfat or skim. You cut calories in half by switching from whole to skim, plus, you’ll reduce your risk of heart disease by consuming less saturated fat.
- Having the right foods and beverages on hand is key when you want to control your calories. This helps keep you from making a bad “on the run” choice when away from home.
- The Dietary Guidelines for Americans specify that whole fruit is a better choice than fruit juice because of the fiber it contains. The American Academy of Pediatrics recommends that children consume no more than one serving of fruit juice per day. Orange juice can be a good way for many individuals to get enough potassium – make sure that the juice you do consume is 100% fruit juice as stated on the label – and watch portion sizes.
- When pouring drinks at home, use a tall, thin glass and think portion control!
- Pictured above – jambajuice.com, starbucks.com, dunkindonuts.com Bk.com and mcdonalds.com are also very helpful for researching calorie information on fast food beverages and shakes Check out http://www.choosemyplate.gov/ to get personalized daily calorie recommendations too. Know before you go!
- All of these beverages are calorie free. The trick is to choose a beverage that is not sweetened with sugar and does not have added fat (like ice cream or cream). Look at the Nutrition Facts Label to find a beverage that is low in calories per serving. Diet or Light usually means that a beverage is sugar-free, but you should always check to make sure.
- Source: Mayo Clinic http://www.mayoclinic.com/health/water/NU00283
- Your body loses water as you breathe, sweat, and even go to the bathroom. You should replenish your supply in order to ensure that your body has enough water to carry out its daily activities. A good guideline for men ages 19 to 50 is to consume at least 131 ounces per day. Women aged 19-50 typically need 95 ounces per day. National survey data for adults (Appendix Tables D-1, D-3, and D-4) likewise suggest that approximately 20 percent of water comes from food, and the remaining 80 percent comes from fluids. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004) http://fermat.nap.edu/books/0309091691/html/147.html
- Moderation means up to 1 drink per day for women and up to 2 drinks per day for men. Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination. From the Dietary Guidelines for Americans. These suggested intakes are “up to” meaning if you don’t drink you don’t have to start – this is just a suggested amount as an upper limit.
- Before we do our grand review, let’s take a look at a case study from a registered dietician.
- BeverageSipper presented to a registered dietitian at her physician’s recommendation. Over the last five years, BeverageSipper’s total cholesterol has been climbing and her fasting blood sugar has gone up. She has been experiencing peri-menopausal symptoms, such as night sweats, unusually frequent cravings for sweets, and recent weight shifting from her hips to her abdominal area. She never had to “watch” what she ate or drank in the past.
- Upon nutrition assessment, the dietician noted that BeverageSipper has a hard time recalling her food intake. She especially could not remember drinking much. After some thought, she could recite what she consumed in a typical day. For some reason, BeverageSipper did not consider beverages a part of her daily calorie scheme, and, unsurprisingly, it turned out that she drank more than she thought. BeverageSipper always drank with meals and never drank diet beverages because she didn’t like the taste of sugar substitutes. She was trying to increase her dietary fiber (because she was aware of her cholesterol levels) and had just started to work with a personal trainer on strength training. She also takes daily one hour walks. Although her food intake seemed fairly healthy, her liquid calories really stacked up. In fact, half of the calories she consumed came from the beverages she drank.
- The main piece of advice that BeverageSipper received was not to drink so many calories. The dietician gave BeverageSipper a calorie guide to make her aware of how the calories she drank were adding up. By becoming aware of all calories, even liquids, Beverage Sipper would be better able to control her weight (and her blood sugar too). She was also advised to eat whole fruits instead of drinking juice. That way, she would consume fewer calories and more fiber. The dietician also advised that BeverageSipper avoid calorie and fat-laden coffee creamers and substitute steamed skim milk. BeverageSipper was told to limit caffeine to about 200 mg/day and add 6 to 8 cups of water per day. The dietician suggested that she carry a water bottle with her at all times. In addition, BeverageSipper was told to drink decaffeinated beverages in order to stay hydrated. She was reminded not to underestimate fruits and vegetables, which are full of water too. Keep daily food logs to monitor ALL calories. To get her on track with her caloric intake, the dietician had BeverageSipper make a “beverage” section on her daily log. At the end of the day, she had to tally up both her food and liquid calories separately. This was to create initial awareness of her calorie intake. Increase physical activity. Although she was off to a great start with light walking daily, if BeverageSipper increased to “moderate” walking, she’d burn an additional 3 calories/minute or 180 total calories. BeverageSipper’s strength training was a great first step, and the dietician encouraged her to talk with her trainer about increasing interval work.
- Over the course of 4 months, Beverage Sipper became more aware of her total calorie intake. Keeping food logs really helped. Eventually, she wanted to save her calories for healthy foods and avoided liquid calories all together. BeverageSipper dropped ½ lb to 1 lb per week for a 12 lb weight loss. Her BMI dropped from 26 to 24 (within a healthy range) and her waist circumference decreased from 34 to 32 inches. As her fruit and vegetable intake increased, her cravings for sweets diminished and her hot flashes improved. Also, with her increased walking and strength training, BeverageSipper felt stronger every day. Even her blood sugar and cholesterol levels improved.
- Thanks for attending our show – we hope that this information will help you make healthy better beverage choices. Do you have any questions?