WEEK 7 BEVERAGES. with your Supermarket Registered Dietitian

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1 WEEK 7 BEVERAGES with your Supermarket Registered Dietitian

2 Weight Maintenance Program Outline Week 1: Goal Setting and Nutrition 101 Week 2: MyPlate, Label Reading, Fad Diets Week 3: Portion Distortion Week 4: Physical Activity Week 5: Grocery Shopping Tips Week 6: Mindful Eating Week 7: Beverages Week 8: Eating Out

3 Rethinking Your Drink Many of us focus on foods when looking to manage our weight, but another way is to look at RETHINKING YOUR DRINK Beverages can be a large contributor of calories, but also contain a large amount of added sugars!

4 Why Should You Care? Calories in drinks are not hidden (listed on Nutrition Facts label), but many don t realize how many calories beverages can contribute daily. Calories add up, but there are plenty of options for reducing the number of calories in what people drink. New Nutrition Facts Panel

5 Numerous studies indicate the higher intake of sugar-sweetened beverages lead to an increased risk of: Gaining weight Type 2 Diabetes Heart Disease Metabolic Syndrome Hypertension Why Should You Care?

6 Assessing Beverage Nutrition Facts Label Be aware that the Nutrition Facts label on beverage containers may give the calories for only part of the contents. To calculate beverage facts be sure to look at Serving Size Servings per container Calories Sugars To figure out calories and sugar content in this bottle, multiply the number of calories and sugars by the number of servings. Total Calories: 275 per bottle Total Sugars: 77.5 g per bottle 20 ounce bottle

7 Calories and Sugar Content in Common Beverages Instead of Starbucks Peppermint Mocha (made with 2% milk and whipped cream) Calories Sugar Try g Starbucks Peppermint Mocha (made with skim milk, without whipped cream) Calories g Sugar Whole Milk g (natural) 1% milk g (natural) Whole Chocolate Milk g Skim Chocolate Milk Sweet Tea g Crystal Light Sweet Tea g 5 0g Lemonade g Crystal Light All products are registered trademarks Lemonade 5 0g 8 oz = 1 cup

8 Calories and Sugar Content in Common Beverages Instead of Calories Sugar Try Calories Sugar Kool-Aid 75 19g Crystal Light 5 0g Gatorade 60 16g Gatorade G g Monster Energy Drink g Starbucks Refreshers 35 8g Vitamin Water 50 13g LaCroix Sparkling Water 0 0g Regular Cola 99 25g Diet Cola 0 0g All products are registered trademarks 8 oz = 1 cup

9 Healthier Alternatives Water Sparkling Water Fruit-infused Water Lemon Lime Cucumber Cucumber & Mint Berries Strawberry & Basil Orange Try a new combination!

10 Healthier Alternatives Milk contains vitamins and other nutrients, but it also contains calories. Choosing low-fat or fat-free milk is a good way to reduce calorie intake and still get the nutrients that milk contains. Skim Milk Kombucha Coffee With good-for-the-gut probiotics, kombucha is a nutritious drink that boasts flavor and health benefits. New to the drink? Opt for a light flavor like strawberry or mango, as some flavors can be potent. Small coffee with skim milk-coffee drinks can be major calorie bombs (ask for skim milk instead of whole, order smaller size, forgo extra flavoring, skip the whip) When you do opt for sugar-sweetened beverages, go for a smaller size

11 Healthier Alternatives 1 tsp sugar = 4 grams sugar Sweeteners that add calories to a beverage go by many names and may not be obvious on the ingredient list Common Caloric Sweeteners High-fructose corn syrup Corn syrup Syrup Fructose Fruit juice concentrates Honey Sugar Sucrose Dextrose The American Heart Association recommends the maximum daily intake of added sugars be: Women: 24 grams or 100 calories Average consumed amount is 94 calories from beverages alone Men: 36 grams or 150 calories Average consumed amount is 175 calories from beverages alone 5

12 Week 7 Challenge Swap out sugary beverages for water 5 days this week!

13 Questions? Please feel free to contact Emily at: OR