Making Healthy Beverage Choices

Making Healthy Beverage Choices

1ObjectivesState what is a sugar sweetened beverage (SSBs)Explain what happens when a person consumers too many SSBsIdentify sources of sugar in foodReflect on your personal beverage intakeBe empowered to make smarter beverage choicesSet goals for healthy beverage choices2Beverage FactsSugar sweetened beverages are a major contributor to obesity.

The average per capita consumption of sugar sweetened beverages is 46 gallons per year or approximately 40 pounds of sugar.

3Beverage FactsAbout half of the population drinks anywhere from one to more than four sugar sweetened beverages daily. Drinking more than four 12 ounce sodas a day adds as many as 567 calories only from sugar sweetened beverages. This could add about 4 pounds a month or 54 pounds a year.

4Did You Know?The body does not respond to calories in beverages the same way it does to calories in food. Your body may not register the calories you drink, so you could end up consuming more calories than you need. 5Did You Know?Several research studies point to decreasing sugar sweetened beverages as a good strategy to decrease calories and help manage body weight.

6Did You Know?Giving up two cans of soda a day could lead to 20 pounds of weight loss in 6 months.

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Definition of SugarSweetened BeverageLiquids sweetened with various forms of sugars that add calories.

8ExamplesType of BeverageCalories in 12 ouncesFruit punch192100% apple Juice192100% orange juice168Lemonade168Regular cola136Sweetened ice tea (not homemade)135Sports drink99Energy drink160Chocolate milk (2% reduced fat)190Caf Latte (whole milk)2009

Too Many Sugar Sweetened BeveragesLinked to overweight and obesity. This is due to the high sugar content and calories in these drinks. Increase the risk of heart disease.

10Too Many Sugar Sweetened BeveragesIncrease chances of suffering from high blood pressure. Replace healthy choices such as low-fat milk and fat-free milk and water.

11How Much Sugar is in Sweetened Beverageshttp://www.youtube.com/watch?v=hF8XnU4L33U

12Just How Much Sugar is Needed Daily?Women 6 teaspoonsMen 9 teaspoons

13What is Our Daily Intake?

22 teaspoons

Three times the recommendation!14How Much Sugar Are You Drinking?http://www.youtube.com/watch?v=62JMfv0tf3Q&feature=watch_response

15One Soda a Day

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How Much Sugar is this?50 pounds of sugar a year 12 4 pound bags of sugar per person!

17Sources of SugarAnhydrous Dextrose Brown sugarCorn syrupCorn syrup solidsDextroseFructoseHoneyInvert sugarLactoseMalt syrupMaltoseMaple syrupMolassesNectar Pancake syrupRaw sugarSucroseSugarWhite granulated sugarHigh-fructose corn syrupPowdered sugarAgave nectarCane sugarCane sweetenerGlucose18I-Spy Game

19Practical Tips to Identify Added SugarsSearch the ingredient list for the word syrup, corn syrup, high fructose corn syrup, maple syrup or agave syrupLook for words ending in ose, such as fructose, glucose and dextroseCompare the unsweetened version of the product with the sweetened versionBeware of the health halo effect brown rice sugar sounds more healthful but it is just another added sweetenerAgave nectar (also called agave syrup) is a sweetener commercially produced in Mexico and South Africa from several species of agave, including the Blue agave (Agave tequilana), Salmiana agave (Agave salmiana), Green agave, Grey agave, Thorny agave, and Rainbow agave.[1][2]

Agave nectar is sweeter than honey, though less viscous.

20The Truth of the MatterWe all have a total number of calories we must consume each day

The number of calories we need varies based on a persons age, gender, height, weight and level of activity

Food choices, as well as beverage choices, contribute to our calorie needs21Estimated Calorie Needs Gender/Activity levelMale/SedentaryMale/ ModActiveMale/ActiveFemale/SedentaryFemale/ Mod ActiveFemale ActiveAgeCalories51,2001,4001,6001,2001,4001,600101,6001,8002,2001,4001,8002,00019-202,6002,8003,0002,0002,2002,40031-352,4002,6003,0001,8002,0002,20051-552,2002,4002,8001,6001,8002,20076+2,0002,2002,4001,6001,8002,000The choices we make everyday determine whether we overspend, underspend or break even.22Calorie SalaryThink of the amount of food you have to take in each day as your calorie salary.If you overspend by 100 calories a day, you will gain 10 pounds a year.

23Calorie SalaryThink of your calories like a budget. Remember, you have a certain amount of nutrients you must include each day.

24Calorie SalaryChoose foods that give you the most bang for your buck or foods that provide the most nutrients and substances that have a positive health effect while providing few calories.

25Calorie SalaryInclude essential food items first then include extras.

26Monicas Story

Monica worked as an emergency medical technician. Her life was very busy and she often drank two to three sodas a day.

Two months ago she decided to give up soda and she lost 10 pounds.

She drinks more water now and mentioned that she really does not miss the taste of soda.

27QuestionsDo you have a similar challenge?What are some barriers to making healthy beverage choices?What can you learn from Monica that could help you overcome your challenge?What are some other things you have given up?

28Making Healthy Beverage Choices

Jane allows her children Sara, age 6, and Helen, age 8, to drink orange juice throughout the day. They drink a total of five 8 ounce glasses of juice daily.

They get 732 calories from orange juice alone.

They should have 1600 calories a day.

What suggestions do you have for Jane?29Answers for JaneLimit 100 percent juice intake to 6 ounces a dayUse fresh fruit instead of the juice

30Making Healthy Beverage Choices

Jim is a 50 years old and takes a 30-minute walk each day. After each walk he drinks a sports drink to quench his thirst.

He confesses that he enjoys sports drinks and continues to drink them throughout the day.

Jim notices that he has been gaining weight.

What should Jim do?

31Answers for JimUse water to quench your thirst.Use low calorie options.

32Making Healthy Beverage Choices

Mark has a very stressful job. Every evening before going home for dinner he and a couple of friends from work hang out at the bar for a couple of hours. He normally has two to three cocktails each evening.

He mentions that he has made many business contacts at the bar and it has generally been good for his business. He noticed that he can no longer fit into some of his pants.

What should Mark do?

33Answers for MarkChoose lighter drinks like vodka with club soda, a glass of wine or a light beer. Use in moderation.

34Making Healthy Beverage Choices

Anastasia mentions that she is addicted to sodas. She has one for breakfast each morning and buys a big gulp at lunch time to take her through the rest of the day.

On her last visit to the doctor he told her that she has pre-diabetes and if she does not lose weight would have diabetes in the next 3 to 5 years. What should Anastasia do?

35Answers for AnastasiaChoose diet instead of regular sodaDownsize your drinkShare your drink with someoneChoose water or unsweetened juice

36Let Water Be Your Drink of ChoiceWhen thirsty choose water instead of sugar sweetened beveragesServe water with your mealsCarry a bottle of water with youAdd slices of fresh fruit to your water Choose water at restaurants

37Day of Unhealthy Beverage Choices

38Day of Healthy Beverage Choices

39Stay ActiveGetting all of the nutrients you need isnt the only thing necessary for good health. Guidelines for good health recommend being physically active for at least 30 minutes most days of the week. Some tips for staying physically active include:Find something that you enjoy. Plan the time. Have partners. If you like to walk, turn your walk into time with family or friends.

40Stay ActiveFind people to support you. Set manageable goals. Giving yourself goals to celebrate along the way will make exercise more fun and rewarding.

Remember: If you eat 100 more food calories a day than you burn, you will gain about 1 pound in a month. Thats about 10 pounds in a year.

41Physical Activity and Sweetened Beverageshttp://www.youtube.com/watch?v=jxfu-SVK6OA 42ReferencesCenters for Disease Control and Prevention. Consumption of sugar drinks in the United States, 20052008. Accessed March 2, 2012 from http://www.cdc.gov/nchs/data/databriefs/db71.htmCenters for Disease Control and Prevention. Rethink your drink. Does Drinking Beverages with Added Sugars Increase the Risk of Overweight? http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_sweetend_beverages.pdfeXtension. A Day of Good Beverage Choices. Accessed March 2, 2012 from http://www.extension.org/pages/19894/a-day-of-beverages-make-good-choicesHarvard University. (2012). The nutrition source: sugary drinks or diet drinks: what is the best choice? Retrieved from http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks / NYC Health. (2011). Pouring on the pounds. Retrieved from http://www.youtube.com/watch?v=jxfu-SVK6OA NYC Health. (2010). Man eating sugar Retrieved from http://www.youtube.com/watch?v=62JMfv0tf3Q NYC Health. (2011). Do you drink 93 sugar packets a day? Retrieved from http://www.youtube.com/watch?v=hF8XnU4L33U

43Graphic CreditsMicrosoft clip art:

USDA Food and Nutrition Service

Ingrid Adams, Ph.D. R.D. L.D. Extension Specialist for Physical Activity and Weight Management

Elizabeth Creed, B.S.Woodford County Extension Agent for Family and Consumer Sciences

Mallory Foster, B.S.Graduate Student, Dietetics and Human Nutrition

September 2012

Copyright 2012 for materials developed by University of Kentucky Cooperative Extension. This publication 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.

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