What’s in your drink? Making Healthier Choices Lesson Developed by: Lisa Franzen-Castle, Assistant Professor and Extension Nutrition Specialist; Carol

What’s in your drink? Making Healthier

ChoicesLesson Developed by:

Lisa Franzen-Castle, Assistant Professor and Extension Nutrition Specialist; Carol J.

Schwarz, Extension Educator; and Ranae L. Aspen, Extension Associate

UNL Extension Responsive. Innovative. Trusted.

Lesson Goal

• Learn about beverage choices and ways to select healthy drinks that will benefit you and your family.


Lesson Objectives

• Evaluate and choose nutritious drinks.

• Know short- and long-term costs of selecting drinks high in added sugars and/or calories.

• Make healthy drink choices through goal setting to establish healthier habits.

• Discover ways to promote healthy drink choices within your community/organization.


Introduction

• Calories in drinks are not hidden, but many people don't realize how many calories drinks can contribute to their daily intake.

• Calories from drinks can really add up; however, you have plenty of options for reducing the number of calories in what you drink.

• This lesson will help you become a savvy drink consumer and provide you with the knowledge to select beverages that taste great and give you the nutrients your body needs.


Nutrition Facts Label

• The Nutrition Facts label on beverage containers may give the calories for only part of the contents.

• This example shows the label on a 20-oz. bottle.

– As you can see, it lists the number of calories in an 8-oz. serving (100) even though the bottle contains 20 oz. or 2.5 servings.

NUTRITION FACTS LABELServing Size 8 fl. oz.

Servings Per Container 2.5Amount per serving

Calories 100


How many calories?

• To figure out how many calories are in the whole bottle, multiply the number of calories in one serving by the number of servings in the bottle (100 x 2.5).

• The contents of the entire bottle actually contain 250 calories even though what the label calls a "serving" only contains 100.


Check the list to estimate how many calories you typically take in from drinks.

Type of Drink Calories in 12 ounces Calories in 20 ouncesFruit punch 192 320100% apple juice 192 300100% orange juice 168 280Lemonade 168 280Regular lemon/lime soda 148 247Regular cola 136 227Sweetened lemon iced tea (bottled, not homemade) 135 225Tonic water 124 207Regular ginger ale 124 207Sports drink 99 165Fitness water 18 36Unsweetened iced tea 2 3Diet soda (with aspartame) 0* 0*Carbonated water (unsweetened) 0 0Water 0 0*Some diet soft drinks can contain a small number of calories that are not listed on the nutrition facts label.( USDA National Nutrient Database for Standard Reference)


Common Caloric Sweeteners

• Sweeteners that add calories to beverages go by many names that are not always obvious to anyone looking at the ingredients list. If the sweeteners listed below appear in the ingredients list of your favorite beverage, you are drinking a sugar-sweetened beverage.

High-fructose corn syrup Syrup

Fructose Corn syrup

Fruit juice concentrates Sucrose

Honey Dextrose

Sugar


Figure Your Sugar

In this example, there are 44 g of sugar. There is one serving, so simply divide by 4 (there are 4 grams of sugar per teaspoon) and you have 11 teaspoons of sugar.


Imagine Eating 26Teaspoons of Sugar


Imagine Eating 26 Teaspoons of Sugar

One 32-ounce soda


What Is the Cost?

• Short-term?• Long-term?


Counting Up the Cost

• How many sugary and/or low-nutrient drinks (e.g., soda pop, sports drinks, and juice [not 100% juice]) did you or your family have last week? _________

• What does each drink cost (on average)? __________

• Multiply the number of drinks by the cost. __________

• How much, on average, does your family spend each year on sugary and/or low-nutrient drinks? (Multiply

by 52 weeks) _____________


Counting Up the Cost

• How many sugary and/or low-nutrient drinks (e.g., soda pop, sports drinks, and juice [not 100% juice]) did you or your family have last week? 14

• What does each drink cost (on average)? $2.00

• Multiply the number of drinks by the cost. $28.00

• How much, on average, does your family spend each year on sugary and/or low-nutrient drinks? (Multiply

by 52 weeks) $1,456.00


WATER


Drink Water Every Day

• Water is an essential nutrient.• Our body is 60% to 75% water.• Water regulates body temperature.• Water participates in the body’s

biochemical reactions.• Every day we lose water through

sweat, respiration, etc.

Source: http://www.ianrpubs.unl.edu/sendIt/g918.pdf


Increase Water Availability

• Keep a water pitcher on the table at meals.

• Take bottled water when leaving the house.

• Chill water in the fridge for convenience.

• Make sugar-added drinks less available.


The Best Hydration Choice Is Water!

• Unlike many nutrients, there isn’t a specific daily recommendation for water.

• Part of the reason is variability in individuals related to the climate in which they live, physical activity, age, state of health, and body size.

• Under typical circumstances, adults may replenish up to six or eight cups of fluid each day.

Source: http://www.ianrpubs.unl.edu/sendIt/g918.pdf


MILK


Low-Fat Milk(Daily Recommendation)

• Excellent source of calcium to keep bones, teeth, and muscles strong.

Source: http://www.choosemyplate.gov/food-groups/dairy-amount.html

Children2-3 years old 2 cups

4-8 years old 2 ½ cups

Girls9-13 years old 3 cups

14-18 years old 3 cups

Boys9-13 years old 3 cups


Women



51+ years old 3 cups

Men



51+ years old 3 cups

http://www.choosemyplate.gov/food-groups/dairy-amount.html




Why Low-Fat?

Whole

165calories

165calories

2%

125calories

125calories

1%

100calories

100calories

Fat-Free

85calories

85calories


100% FRUIT JUICE


100% Fruit Juice

• 100% fruit and vegetable juice contain vitamins, minerals, and antioxidants.

• If you do consume juice, make sure it is 100% fruit or vegetable juice, and consume it in small amounts.

• An adult serving size for fruit juice is 4 to 6 fluid ounces, not the 20-ounce bottle you see in vending machines and convenience stores.

Source: https://www.extension.org/pages/19892/is-juice-a-good-substitute-for-soft-drinks#.VAdJc6OwT8U

https://www.extension.org/pages/19892/is-juice-a-good-substitute-for-soft-drinks#.VAdJc6OwT8U



100% Fruit Juice

• Watch out for drinks that are labeled as “fruit punches," "juice drinks," or "juice cocktails.”

• Always look for the word “juice” all by itself or “100% juice.”

• Fruit juice should be the first ingredient listed on the ingredients list.

• Avoid fruit drinks that contain sugar, corn syrup, or other sweeteners.

Source: https://www.extension.org/pages/19892/is-juice-a-good-substitute-for-soft-drinks#.VAdJc6OwT8U




COFFEE DRINKS


High-Calorie Culprits in Unexpected Places

• Coffee drinks sound innocent enough, but the calories in some of your favorite coffee-shop items may surprise you.

• Check the website or in-store nutrition information of your favorite coffee shop to find out how many calories are in different menu items.

Source: http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

http://www.cdc.gov/healthyweight/healthy_eating/drinks.html



Tips to Minimize Caloric Damage at the Coffee Shop

• Make a request. Ask that your drink be made with fat-free or low-fat milk instead of whole milk.

• Reduce your portion size. Order the smallest size.

• Forgo the extra flavoring. The flavored syrups, like vanilla or hazelnut, are sugar-sweetened and will add calories to your drink.

• Skip the whip. Whipped cream adds calories and fat.

• Get back to basics. Order a plain cup of coffee with fat-free milk and artificial sweetener, or drink it black.

Source: http://www.cdc.gov/healthyweight/healthy_eating/drinks.html




SPORTS DRINKS


Sports Drinks

• Sports drinks are beverages that contain nutrients often lost during vigorous activity.

• They are not meant to be consumed during meals or snacks as a replacement for water or low-fat milk.

• Overconsumption can lead to weight gain and tooth decay.

Source: http://www.nationwidechildrens.org/new-guidelines-for-sports-and-energy-drinks

http://www.nationwidechildrens.org/new-guidelines-for-sports-and-energy-drinks




Sports Drinks

• Sports drinks can play an important role in an athlete’s recovery if the athlete is engaged in prolonged vigorous physical activity.

• The American Academy of Pediatrics (AAP) recommends that sports drinks not be consumed after participating in short training or competition sessions.

• Save sports drinks for exercise that lasts for more than an hour or that takes place in very hot or humid conditions.

Source: http://www.nationwidechildrens.org/new-guidelines-for-sports-and-energy-drinks



SODA POP


Regular Soda Pop

• Drink consisting of soda water, flavoring, and sugar-sweetened syrup

• Acidic in nature• No nutrient value • High in calories and sugar content

– A typical 20-ounce soda drink contains 15 to 18 teaspoons of sugar and upwards of 240 calories.

– A 64-ounce fountain soda drink could have up to 700 calories.


Soda Pop

• Research has shown associations of soft drink intake with increased energy intake and body weight.

• Soft drink intake associated with lower intakes of milk, calcium, and other nutrients and with an increased risk of several medical problems (e.g., diabetes).

Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1829363/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1829363/




Diet Soda Pop

• Drink consisting of soda water, flavoring, and sweetened artificially. (A common sweetener is aspartame)

• Acidic in nature• No nutrient value in the drink


Set a SMART Goal!

S=Specific: A specific goal has a much greater chance of being accomplished than a general goal.

M=Measurable: Determine how you will know when you met your goal. Put numbers and time frames to your goals.

A=Achievable: The action you want to do should be one that is possible for you.

R=Realistic: Your goal should be one that is reasonable in your situation.

T=Trackable: Over time, you will see the changes made, even though it might not be evident from one day to the next.


SMART Goal Examples

• I will drink only water and no other beverages for lunch for two weeks.

• (If usually use whole milk) I will buy 2% milk for one month. Then I will move to 1% milk for a month. Finally, I will move to skim milk.


What can you do to promote healthy drink options?

• Inquire about having healthy options available when having an event.

• Add a slot in your drink vending machine that includes healthy choices such as bottled water.

• Become a leader within your community/ organization to implement choices that will lead to overall better health!


Summary

• Changing a habit or creating a new one can be hard.

• Remember that goals should be reviewed on a regular basis.

• New goals should be established after previous goals are met.

• Share your plans with others (extended family members, friends, co-workers) to help increase accountability.

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Countries and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

• Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.

• University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

• Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

Documents

What’s in your drink? Making Healthier Choices Lesson Developed by: Lisa Franzen-Castle, Assistant Professor and Extension Nutrition Specialist; Carol