Healthy Beverages: What s in Your Drink? February 19, 2014

Transcription

1 Speaker Notes for power point Healthy Beverages: What s in Your Drink? February 19, 2014 Slide 1 There are healthy beverages and some that are not very good for your health. What s in your drink? Many people really don t know. This presentation will help you to learn how to choose drinks that are good for your health! Slide 2 We are going to look at beverages that promote good health. This presentation will help you identify the amount of sugar found on a Nutrition Facts table and read the Ingredient List to identify some of the hidden names for sugar. Slide 3 Satisfy your thirst with water. Drink more water in hot weather and when you are very active. Water is the largest single component of our diet and body. Adequate fluid consumption is essential for good health and for sport performance on a daily and longterm basis. We can hydrate our body with a number of fluids from plain water to unsweetened juices, milk, or soy drinks. The emphasis should be towards a variety of healthy beverages. Tip: Keep a jug of chilled water in the fridge at home. Slide 4 People should choose 100% vegetable or fruit juices. Vegetable or fruit "drinks" or "beverages" may contain only a small amount of real vegetable or fruit juice. 1

2 Slide 5 Chocolate milk has the same amount of Vitamin D as white milk.canada Food Guide recommends mixing chocolate milk with low fat white milk for less sugar. Some rice, potato and almond beverages are fortified with calcium, vitamin D and other nutrients, but do not have the same amount of protein as cows milk or soy beverage, and are therefore not equal to the nutrition qualities of milk. Use low fat evaporated milk instead of cream or coffee whitener in coffee or tea. Slide 6 This is a Nutrition Facts Table for 2% Milk in Canada. All packaged foods and beverages sold have to have a Nutrition Facts table so that you can compare the nutritional information to decide for yourself if this is a healthy choice. This label tells us that there are 12 grams of sugar in this container How much is a serving for this beverage? 250 ml How many calories does this MILK contain (130) How much sugar is listed? (12 grams) Since most people don t understand what grams are, let s change the grams into teaspoons. How many teaspoons of sugar are in this pop? 12 grams 4 = 3 teaspoons of sugar (approx.) BUT: The difference is that milk also gives your body 17 important vitamins and minerals that are not found in the can of pop! That s why Milk is listed in a food group, the Milk and Alternatives group on Canada s Food Guide. Milk is healthy for you! Slide 7 The "less healthy choices" should be limited but can be enjoyed at times. What matters most is what you drink on a regular basis. Canada s Food Guide says limit your intake of soft drinks, sports drinks, energy drinks, fruit drinks, punches, sweetened hot and cold beverages and alcohol. In addition to sugar or syrups, sweetened hot or cold beverages may contain cream, whipped cream or other high fat ingredients. Hot chocolate and specialty coffee drinks are examples of beverages that can contribute additional sugar, fat, saturated fat, caffeine and calories. Now let s look at the label the Nutrition Facts Table and the Ingredient List of a less healthy choice on the next slide 2

3 Slide 8 This label tells us that there are 42 grams of sugar in this can How much is a serving for this beverage? 355 ml How many calories does this Pop contain (160) How much sugar is listed? (42 grams) Since most people don t understand what grams are, let s change the grams into teaspoons. How many teaspoons of sugar are in this pop? 42 grams 4 = 10 and one half teaspoons of sugar (approx.) If we only look at sugar, there is a high amount of sugar which is not healthy, BUT equally important is that this product does not give anything healthy to our bodies like the milk we looked at a few moments ago. That s why pop is not in a Food Group on Canada s Food Guide. Slide 9 Fruit flavoured drinks are not nutritionally the same as 100% juices. If the name of the beverage includes words such as "punch," "drink," "-ade" or "cocktail," it is not 100% juice. Read the ingredients list before you make your choice. Avoid choosing fruit products with "sugar" near the beginning of the ingredient list. These foods can contain more sugar and calories per serving than unsweetened varieties Sometimes the packaging makes us believe that we are drinking real fruit juice, but the truth is, there is only some juice in it with a whole lot of sugar added Slide 10 Slide 11 Slide 12 Slide 13 A good rule of thumb is if sugar is found in the first three ingredients on the Ingredient List, the product is generally high in sugar and the product should be limited. 3

4 Slide 14 Sports drinks are designed to re-hydrate the body during exercise. Energy drinks have a lot of sugar an therefore can actually impair hydration. Energy drinks are not formulated for rapid hydration and are not recommended as a fluid replacement to use before, during or after exercise. However, energy drinks are not a healthy choice. They generally contain too much sugar as well as caffeine and even various herbal ingredients Slide 15 Anxiety Jitteriness Rapid heartbeat Trouble sleeping Gastrointestinal upset (nausea, vomiting and diarrhea) When caffeine intake is stopped abruptly, some people experience Headaches Irritability High blood pressure Increased urination Slide 16 Weakened tooth enamel allows bacteria to move in and cause a cavity. Brush with fluoridated toothpaste one half hour after eating or drinking. If this is not possible, rinse thoroughly with water to rinse away sugar and acid. Other options are chewing a stick of sugar-free gum (helps to increase saliva flow which naturally neutralizes the acid), or eating a piece of cheese (which helps protect teeth and give them a boost of calcium). Slide 17 Slide 18 Slide 19 4

5 Slide 20 For more information contact one of these Registered Dietitians: Linda Hillier, R.D. Labrador Grenfell Health Community Dietitian West Street St. Anthony, NL A0K 4S (t) (f) Lesley French, R.D. Regional Nutritionist Western Health P.O. Box 2005 Corner Brook, NL A2H 6J (t) (f) 5

6 6