Transcription
Making HealthyBeverage Choices
Objectives State what is a sugar sweetened beverage(SSBs) Explain what happens when a personconsumers too many SSBs Identify sources of sugar in food Reflect on your personal beverage intake Be empowered to make smarter beveragechoices Set goals for healthy beverage choices
Beverage Facts Sugar sweetened beverages are a majorcontributor to obesity. The average per capita consumption ofsugar sweetened beverages is 46gallons per year or approximately40 pounds of sugar.
Beverage Facts About half of the population drinksanywhere from one to more than foursugar sweetened beverages daily. Drinking more than four 12 ounce sodas aday adds as many as 567 calories – onlyfrom sugar sweetened beverages. This could add about 4½ pounds a monthor 54 pounds a year.
Did You Know? The body does not respond to calories inbeverages the same way it does to caloriesin food. Your body may not register the calories youdrink, so you could end up consuming morecalories than you need.
Did You Know? Several research studies point to decreasingsugar sweetened beverages as a goodstrategy to decrease calories and helpmanage body weight.
Did You Know? Giving up two cans of soda a day could leadto 20 pounds of weight loss in 6 months.
Definition of SugarSweetened Beverage Liquids sweetened with variousforms of sugars that add calories.
ExamplesType of BeverageCalories in 12 ouncesFruit punch192100% apple Juice192100% orange juice168Lemonade168Regular cola136Sweetened ice tea (not homemade)135Sports drink99Energy drink160Chocolate milk (2% reduced fat)190Café Latte (whole milk)200
Too Many SugarSweetened Beverages Linked to overweight and obesity. This isdue to the high sugar content and calories inthese drinks. Increase the risk of heart disease.
Too Many SugarSweetened Beverages Increase chances of suffering from highblood pressure. Replace healthy choices such as low-fat milkand fat-free milk and water.
How Much Sugar is inSweetened Beverageshttp://www.youtube.com/watch?v hF8XnU4L33U
Just How Much Sugaris Needed Daily? Women – 6 teaspoons Men – 9 teaspoons
What is Our Daily Intake?22 teaspoonsThree times therecommendation!
How Much SugarAre You Drinking?http://www.youtube.com/watch?v 62JMfv0tf3Q&feature watch response
One Soda a Day
How Much Sugar is this?50 pounds of sugar a year — 12½ 4 pound bags of sugar per person!
Sources of SugarAnhydrousDextroseFructoseCorn syrup DextrosesolidsLactoseMaltsyrupNectarPancake syrupRaw sugarBrown Cornsugar syrupHoney InvertsugarMaple MolassessyrupSucrose SugarWhitegranulatedsugarHigh-fructosecorn altoseCanesugar
I-Spy Game
Practical Tips to IdentifyAdded Sugars Search the ingredient list for the word syrup, cornsyrup, high fructose corn syrup, maple syrup oragave syrup Look for words ending in “ose,” such as fructose,glucose and dextrose Compare the unsweetened version of the productwith the sweetened version Beware of the health halo effect — brown rice sugarsounds more healthful — but it is just anotheradded sweetener
The Truth of the Matter We all have a total number of calories wemust consume each day The number of calories we need varies basedon a person’s age, gender, height, weight andlevel of activity Food choices, as well as beverage choices,contribute to our calorie needs
Estimated Calorie NeedsGender/Activity levelMale/SedentaryMale/ ModActiveMale/ActiveAgeFemale/SedentaryFemale/Mod ,0002,20051-552,2002,4002,8001,6001,8002,20076 2,0002,2002,4001,6001,8002,000
Calorie Salary Think of the amount of food you have totake in each day as your “calorie salary.” If you overspend by 100 calories a day, youwill gain 10 pounds a year.
Calorie Salary Think of your calories like a budget. Remember, you have a certain amount ofnutrients you must include each day.
Calorie Salary Choose foods that give you the most “bang foryour buck” or foods that provide the mostnutrients and substances that have a positivehealth effect while providing few calories.
Calorie Salary Include essential food items first theninclude extras.
Monica’s Story
Questions Do you have a similar challenge? What are some barriers to makinghealthy beverage choices? What can you learn from Monica thatcould help you overcome yourchallenge? What are some other things you havegiven up?
Making Healthy Beverage Choices
Answers for Jane Limit 100 percent juice intake to 6 ounces a day Use fresh fruit instead of the juice
Making Healthy Beverage Choices
Answers for Jim Use water to quench your thirst. Use low calorie options.
Making Healthy Beverage Choices
Answers for Mark Choose lighter drinks like vodka with club soda, aglass of wine or a light beer. Use in moderation.
Making Healthy Beverage Choices
Answers for Anastasia Choose diet insteadof regular soda Downsize your drink Share your drinkwith someone Choose water orunsweetened juice
Let Water Be Your Drink of Choice When thirsty choose water instead ofsugar sweetened beverages Serve water with your meals Carrya bottle of water with you Add slices of fresh fruit to your water Choose water at restaurants
Day of Unhealthy Beverage Choices
Day of Healthy Beverage Choices
Stay Active Getting all of the nutrients you need isn’t the onlything necessary for good health. Guidelines forgood health recommend being physically active forat least 30 minutes most days of the week. Sometips for staying physically active include: Find something that you enjoy. Plan the time. Have partners. If you like to walk, turn your walkinto time with family or friends.
Stay Active Find people to support you. Set manageable goals. Giving yourself goals tocelebrate along the way will make exercise morefun and rewarding. Remember: If you eat 100 more food calories aday than you burn, you will gain about 1 pound in amonth. That’s about 10 pounds in a year.
Physical Activity andSweetened Beverageshttp://www.youtube.com/watch?v jxfu-SVK6OA
References Centers for Disease Control and Prevention. Consumption of sugar drinks in the UnitedStates, 2005–2008. Accessed March 2, 2012 tmCenters for Disease Control and Prevention. Rethink your drink.Does Drinking Beverages with Added Sugars Increase the Risk of on/pdf/r2p sweetend beverages.pdfeXtension. A Day of Good Beverage Choices. Accessed March 2, 2012 beverages-make-good-choicesHarvard University. (2012). The nutrition source: sugary drinks or diet drinks: what isthe best choice? Retrieved from ydrinks/sugary-vs-diet-drinks /NYC Health. (2011). Pouring on the pounds. Retrieved fromhttp://www.youtube.com/watch?v jxfu-SVK6OANYC Health. (2010). Man eating sugar Retrieved fromhttp://www.youtube.com/watch?v 62JMfv0tf3QNYC Health. (2011). Do you drink 93 sugar packets a day? Retrieved fromhttp://www.youtube.com/watch?v hF8XnU4L33U
Graphic Credits Microsoft clip art: USDA Food and Nutrition Service
Ingrid Adams, Ph.D. R.D. L.D.Extension Specialist for Physical Activity and Weight ManagementElizabeth Creed, B.S.Woodford County Extension Agent for Family and Consumer SciencesMallory Foster, B.S.Graduate Student, Dietetics and Human NutritionSeptember 2012Copyright 2012 for materials developed by University of Kentucky Cooperative Extension. Thispublication may be reproduced in portions or its entirety for educational or nonprofit purposes only.Permitted users shall give credit to the author(s) and include this copyright notice.Educational programs of the Kentucky Cooperative Extension serve all people regardless of race,color, age, sex, religion, disability, or national origin.
100% apple Juice 192 100% orange juice 168 Lemonade 168 Regular cola 136 Sweetened ice tea (not homemade) 135 Sports drink 99 Energy drink 160 Chocol
