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HMC- Rethink Your Drink (8 minutes)
- 2. More In, Less Out Studies suggest that American calorie intake from beverages has more than doubled since the 1960s. According to this research, we don’t balance this amount of increased liquid calories by taking in fewer calories from food or increasing physical activity. What are the consequences? More importantly, what can we do about it?
- 3. What’s Really In That Drink? • Empty calories • Serving size ≠ portion size • Extra fat, sugar, and calories • Culprits in unexpected places • Water is the way to go
- 4. A Typical Day Difference of 641 calories in just one day!
- 5. Names Can Be Misleading Sheetz medium (16 oz) Hot Chocolate (2% milk) Starbucks Grande (16 oz) White Chocolate Mocha (2% milk, no whipped cream) Burger King’s medium (16 oz) Strawberry Shake Dunkin Donuts medium (16 oz) Cookie Dough Swirl Iced Latte (whole milk) 9g fat (340 kcal) 10g fat (360 kcal) 11g fat (400 kcal) 20g fat (660 kcal) Which beverages go with which fat and calorie content?
- 7. Fooled By Fast Food These are all medium-sized drinks. Do they all contain the same fluid ounce amount? 16oz 20oz 21oz 30oz 32oz
- 8. Tips for Better Beverage Intake • Order a black coffee and add in the sugar and milk in yourself • Instead of drinking a cup of juice, make a mix of half juice/half water • Use a slender glass • Check serving size, calories, fat, and sugar on Nutrition Facts Label • Forgo the flavoring: order unsweetened when possible
- 9. References Centers for Disease Control and Prevention American Heart Association Academy of Nutrition and Dietetics
Hinweis der Redaktion
- Our calorie intake from beverages has risen so much primarily because of soda, sport drink, and sweetened tea consumption.
- For example, a cup of fruit juice has much less fiber than a raw piece of fruit, so it is not nearly as filling. Bottles of soda and iced tea usually come with 2.5 servings, but oftentimes we drink the whole bottle in one sitting. If the serving has 100 calories, then we just consumed 250 calories. (100 calories x 2.5 servings = 250 calories). The extra fat, sugar, and calories in beverages that we drink aren’t hidden: they’re listed right on the Nutrition Facts Label. We often just don’t think about or realize just how many extra calories we are drinking. Drinking excess calories may be linked to our country’s rising obesity rate. Smoothies, juices, and sports drinks such as Gatorade all often contain high amounts of sugar. Creamy drinks such as milkshakes and blended coffee drinks often have high amounts of sugar and fat. Just because something has milk or juice in its title does not mean that it is a healthy choice. Drinks that may be healthy by themselves, such as black coffee, can quickly become extremely unhealthy when several additives are added in. To hydrate yourself wholly without any added fat, sugar, and calories, the best way to go is to drink plain water. We should all be drinking multiple glasses a day.
- 796 calories – 155 calories = 641 calories. If unchecked, this is equivalent of a 5lb + weight gain in just one month, just from beverages! 641 calories x 30 days = 19,230 calories/ 3500 calories = 5.6 lbs. SMALL changes yield BIG results.
- A lot of the unhealthy beverage culprits we drink are based on convenience. Sometimes we stop for a drink and choose one that sounds really good, like a Cookie Dough latte, or pick one that sounds like it may be healthier, like a strawberry shake. These results will shock you…the amount of fat in all of these drinks goes to show that you can’t always trust what a company names its drink. All of these drinks are the same size, so size discrepancy is irrelevant in this example. The one you may think sounds the most extravagant and would have the highest fat content, the Cookie Dough latte, has the least amount of fat, whereas the Strawberry shake comes in at a fat content of more than twice that, even though it has a fruit in its name and may sound healthier. Be weary of product names, and try to use your gut to make smart choices the next time you buy a made-to-order drink. If eating a 2,000-calorie diet, you should be consuming about 44-78 grams of fat per day (20-35% of total calories). Each of these drinks takes a large chunk out of your daily limit, and they’re only a snack that doesn’t fill you up!
- We know flavored coffee drinks are not the healthiest of choices, but do we really know how bad bad is? The American Heart Association recommends that adults consume no more than 100-150 calories of added sugar per day. This is equivalent to 6-9 teaspoons, or 30-45 grams of added sugar per day. All of the new frappuccino flavors listed above have 2-3 times that, for just one drink! Ordering the Cinnamon Roll frappuccino, which comes in at a whopping 102g of sugar, is roughly equivalent to drinking an entire one-litter bottle of coca cola (it has 108g sugar), or scarfing down about thirty sugar cubes at once.
- Most of us know that soda contains lots of calories and little nutrients… What many of us do not know is that fast food places are fooling us without our knowledge--there is no standard drink size! Picture this: You swing through the drive-thru at your favorite place, and you order a burger and a medium soda. I know I at least assume that all of these “medium” sizes are the same, or at least close, but that is not at all the case. From Wendy's to Burger King, do you know how much sugar you're actually consuming? Chick-Fil-A medium: 16oz (1 pint) Taco Bell medium: 20oz McDonald’s medium: 21oz (~1.5 pints) Burger King medium: 30oz Wendy’s medium: 32oz (1 quart) As you can see, a Wendy's "medium" has an entire can of soda more than a Taco Bell "medium." A Wendy's "medium" is equivalent to 1 QUART...that's the size of an entire container of ice cream! A Wendy’s medium Coke: 106 g sugar!!!! (~26 teaspoons = over 2 cups!) WHO (World Health Organization) recommends 25g added sugar per DAY, so you are getting 4 day’s worth of sugar in one drink!
- This will not only save you money, but it gives you the power and discretion to add in the amount of milk and sugar that YOU want. Opt for skim milk over whole milk. Juice is loaded with sugar. If you’re not ready to give juice and lemonade up altogether, cut down the sugar by filling half your glass with water. Using a slender glass tricks your eyes into thinking you’re drinking more than you really are. Use for all beverages except water. Knowing exactly what you are drinking makes you more conscious about the beverage choices you make. Do not opt for the caramel shot at the coffee shot, the chocolate syrup in your milk, or the raspberry preservatives for your iced tea. Order unsweetened drinks whenever possible, and if you must have these extras, add them in yourself to limit the amount.
- http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rethink_your_drink.pdf http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Sugar-101_UCM_306024_Article.jsp http://healthyeating.sfgate.com/ideally-many-grams-fat-should-consume-daily-5501.html http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/rethink-your-drinks http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/ways-to-shave-calories