Presentation on theme: "Dont Drink Your Calories! An exploration of the effects of beverages on your waistline."— Presentation transcript:
Dont Drink Your Calories! An exploration of the effects of beverages on your waistline
Its 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.
Do I Have to Give Up Soda Forever? Say it aint so! No, you dont have to give up everything at once. In order to prevent gradual weight gain, incrementally decrease food and beverage calories.
Quick Quiz! Are you ready for this?
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
Answer: Beverages A drink by any other name still has waaaaay too much sugar
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.
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!)
What is an Empty Calorie? The phrase empty calories describes the content of high-energy foods with poor nutritional profiles.
What is an Empty Calorie? Part Two: The Revenge of the Soda An empty calorie has the same energy content as any other calorie. However, empty calories lack fiber and many nutrients. This scarcity makes empty calories feel empty on the inside too. Poor things.
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.
More Scary Statistics! Americans now consume 25% less milk and double the soda than they did in the 1970s. Part of that is because, according to the USDA, children are regularly choosing soda instead of milk.
Checking Calorie Content Brightly colored, bubbly and extra large beverages often come at a high-calorie cost.
Certain Beverages Pack Some Serious Calories Chocolate shake, 16 oz580 Creamy coffee, 16 oz 480 Fruit smoothie, 24 oz330 Soda, 32 oz310 Juice drink, 21 oz250 Sport drink, 32 oz200 Tea, sweet, 20 oz175 Chocolate shake, 16 oz580 Creamy coffee, 16 oz 480 Fruit smoothie, 24 oz330 Soda, 32 oz310 Juice drink, 21 oz250 Sport drink, 32 oz200 Tea, sweet, 20 oz175
Fear the Cream! Many creamy drinks contain as many calories as at least one full meal. Shakes: calories Creamy coffee drinks: calories
Common Misconceptions… Oh well, if I cant have a huge shake, Ill go for a huge smoothie. Thatll be much healthier, right? WRONG!
A Smooth Example A 25 oz smoothie from Jamba Juice can have at least 480 calories! Think before you drink.
Large Sodas Ounces and sugars and syrups, oh my! Bargain prices do not translate to a great deal for your waistline. Lets Compare… –Large cola (32 ounce) 310 calories –Small cola (16 ounce) 150 calories
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!
Quick Quiz -- Round Two What goes around comes around … in this round at least
A child-sized soda at a fast food restaurant is the size of: 1.One cup 2.Half a cup 3.One can ? ?
ONE CAN! Thats 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:
But Wait… Theres More!
How Much Sugar? One can of soda contains about 40 grams of sugar. How many teaspoons is that?
How Much Sugar? How many teaspoons are in a can of soda? 10 teaspoons Thats almost as much as a bag of Skittles!
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.
Reduction: The Better Part of Valor You dont 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…
Better Coffee Choices Drink: Calories Iced latte with skim milk 70 Coffee with skim milk 25 Black coffee 10
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!
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.
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? Lets examine a few tips that will help you blend better beverages.
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 calories.
Think About Your Drink Stock the fridge with grab-and-go bottles of water and low-calorie beverages. That way, its much easier to avoid splurging on higher calorie drinks in a pinch.
Go Easy on the Juice Whole fruit is better for you because it contains fiber. If you do go with juice, make sure its 100% fruit juice. As always, watch your portions!
Presentation Matters Serve beverages in tall, skinny glasses. This approach doesnt affect the taste, but it does look pretty and helps you watch the size of the serving.
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!
Low or No Calorie Options Nows the time to branch out and try something new!
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
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.
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.
What about Alcohol? Those who choose to drink alcoholic beverages should do so in moderation. Alcoholic beverages should not be consumed by some individuals.
One Last Thing! Lets take a look at a real persons story of beverage consumption…
Meet BeverageSipper BeverageSipper is a middle-aged, overweight woman. Her total cholesterol was rising, as was her fasting blood sugar. Her weight was also shifting from her hips to her abdomen.
BeverageSippers Drinks BeverageSipper had a hard time remembering what she ate or drank. She always had a beverage with her meals and never chose diet drinks. Turns out, half the calories she consumed each day came from the drinks she couldnt remember drinking.
Plan of Action Dont drink so many calories! Drink more water. Keep daily food logs. Increase physical activity.
Outcome BeverageSipper dropped 1/2-1 lb per week for twelve weeks. Her blood sugar and cholesterol levels also improved. Her food logs helped her keep an eye on her calorie consumption.
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.
Water is the only drink for a wise man. – Henry David Thoreau ( )