What Do You Drink? Soda Diet soda Iced tea Sports drinks Energy drinks Juice Milk Coffee drinks Smoothies Water When you’re thirsty what do you usually drink? Do you choose regular soda, diet soda, juice or milk? Or do you reach for fitness drinks, smoothies, tea, coffee drinks or water? Do you ever stop to think how what you drink affects your health? Today, we’re going to take some time to look at the link between beverages and health. During our conversation, consider some things you could do to improve your beverage choices.

Obesity Rates Increase Obese – 1 in 3 Americans Overweight – 50% of Americans Child/Teen Obesity – Tripled in last 20+ years Doctors, dieticians, researchers and politicians are focusing on the rising obesity rates. So is the media. We now hear that one in three Americans is obese. And over half the population is overweight. Obesity rates for children and teens have tripled since 1980. 1980’s Today

> > Road to Obesity Overweight Child Overweight/Obese Teen Overweight/Obese Adult > > The reason health professionals want to address weight problems as early as possible is because a young child who is overweight will probably grow up to be an overweight or obese teen and then may become an adult with a serious weight problem. At every age, excess weight combined with poor nutrition habits can cause damaging health challenges.

Obesity Health Risks Type 2 Diabetes Poor circulation Kidney failure Heart Disease High blood pressure Stroke Heart attacks Type 2 Diabetes Poor circulation Kidney failure Vision damage Limb amputation Heart disease and diabetes used to be health challenges for old people. But the face of medicine has changed along with the rise in obesity. Being overweight contributes to heart disease. Heart patients may have high blood pressure, stroke and heart attacks. Doctors are diagnosing elementary school students with type 2 diabetes at alarming rates. A type 2 diabetes diagnosis can lead to poor circulation, kidney failure, vision damage and limb amputation.

Beverages Obesity – Health – Nutrition Connection A healthy lifestyle pyramid includes what we eat, what we drink and how much we exercise. Today, we’re looking at the beverage section. Food Beverages Exercise

Liquid vs. Food Calories 32 oz. Cola – 400 calories Foods with 400 calories 2 bagels 5 c. chicken noodle soup 7 pancakes 2 brownies 1 taco, 1 enchilada 1 1/2 c. macaroni and cheese Roast beef sandwich 3 bowls of cereal, milk People often know the exact calorie count for every food they consume but don’t how many calories are in their drinks. You might be surprised what 400 calories can buy you. You could drink a 32-ounce soda for 400 calories or you could eat any one of these foods for the same calories. Two bagels, a cup and a half of macaroni and cheese, a taco and an enchilada, a roast beef sandwich, three bowls of cereal with milk, seven pancakes, five cups of chicken noodle soup or two brownies.

History of Soda Size Coca Cola 12 oz can, 20, 24 oz bottles, 32 and 44 oz cups 6.5, 10, & 12 oz bottles 6.5 oz bottles So how did we end up thinking a 32 - ounce soda was a good size? Let’s look at a brief history of soda size. In 1916, coca-cola was sold in 6.5 ounce bottles. In 1950, the 6.5 ounce bottle was still the standard but the 10 and 12-ounce king-sized bottle also appealed to customers. Today the 12-ounce can is considered the regular size. But the size is getting even larger as vending machines offer 20 and 24-ounce bottles and convenience stores sell 32 and 44 - ounce cups. 1950 Today 1916

Average Soda Consumption Up 300% in 30 Years Teen Boys: 3+ cans per day Teen Girls: 2+ cans per day People are drinking three times more soda than they did 30 years ago. Today boys drink three or more cans of soda a day on average. For girls, the average is two or more. Here’s an interesting statistic. Drink three cans a day and you’ll put 1000 cans a year in the recycle bin. That amount of liquid could fill up two bathtubs.

= Soda and Sugar 4 Grams = 1 teaspoon 10 Teaspoons in Every 12 oz Can Sugar has lots of calories, empty calories that have no nutritional value. They are termed added sugar calories because they don’t occur naturally in food or beverages. They are added in by food manufacturers to make the food taste more appealing. Check the nutrition facts label on a can of soda and you’ll see it contains approximately 40 grams of sugar. Four grams equals one teaspoon of sugar. That means you are drinking 10 teaspoons of added sugar in every can of pop. Drinks high in added sugar promote tooth decay and can ruin your smile.

High Fructose Corn Syrup New Generation of Sweetener Sweeter and Cheaper Made from Corn Most soft drink companies and other food manufacturers have replaced sugar with the sweeter and cheaper High Fructose Corn Syrup sweetener. Although it starts as corn, the nutritional benefits are erased during processing. Some researchers believe High Fructose Corn Syrup doesn’t satisfy a person’s hunger as well as other sugars. So users keep eating more sugary foods and drinks, which puts them at risk for weight gain.

Soda and Energy Levels Sugar Feeling Down Insulin Our bodies react to high sugar intake by producing a lot of insulin which processes the sugar into glycogen and fat.  After the sugar in our blood stream is processed, the insulin level is gradually reduced.  During the time while our insulin levels are returning to normal, we may feel sluggish and low in energy.  It is harder to concentrate during that time and we may even feel agitated or aggressive.  Those side effects of high sugar intake make it harder to be in class or to do school work. Sugar Feeling Down

A Beverage Comparison Choc Milk (8 oz) Fruit Punch (8 oz) Soda (12 oz can) 150 150 150 Calories 9 6.5 Sugar (tsp) 4 People who believe flavored milk is a healthy beverage like to compare milk to cola and fruit drinks. A cup of chocolate milk, a cup of fruit punch and a can of soda each have approximately 150 calories. And the drinks all contain added sugar. However, the fruit punch has over 50% more sugar as the flavored milk and the soda has twice as much. The big difference is in the nutrients. There are none in either the fruit punch or soda. The flavored milk provides protein, fat, calcium as well as vitamins A, C, and D. Nutrients Fat, protein, calcium, vitamins A, C, D None None

Water Water Is the Very Best Thirst Quencher Water Has Zero Calories Water Carries Nutrients Through the Body Water Is the Key to Hydration Of all the liquids we could drink, water is the very best for quenching our thirst. And water is the ultimate diet drink because it has no calories. Our bodies actually need water to function. Water moves nutrients through our system and keeps us hydrated.

Activity Expectations Conversions All measuring done at front table Always use a funnel Focused on the activity This is a privilege Conversions 1 tablespoon has 12g of sugar