For the Love of Water INSTRUCTIONS NC State Student Health Services Pre-PACKaged Programs
Program Title: For the Love of Water Target Audience: NC State students living in on-campus residence halls Program Length: 60 minutes Program Goals: 1. Develop an understanding of the health benefits of drinking water and how to stay adequately hydrated. 2. Educate students on the caloric impact of sugar-sweetened and alcoholic beverages. 3. Provide students healthy, low-calorie flavored beverage alternatives that are simple and dormroom friendly. Program Description: Did you know that one 12 oz. can of Coke contains as much sugar as 4 Krispy Kreme Doughnuts? Discover the facts about the hidden sugar in our favorite drinks with the For the Love of Water Peer Pack Nutrition Program. This RA-run nutrition program will provide an interactive learning experience for college students to explore the sugar and calorie content of their favorite soft drinks and alcoholic beverages. We provide you all the materials needed to provide residents with hands-on learning experience. Student s nutrition knowledge will be tested in a lively game of Jeopardy that will cover education on the health benefits of water and adequate hydration and negative health implication of sugary beverages. In conclusion, students will have the opportunity to sample a refreshing alternative to sugar sweetened beverages and will be provided with additional recipes including infused water and a citrus spritzer. Marketing the Program: To increase resident participation, make sure to market the program thoroughly. Marketing methods include: Flyers throughout the residence hall(s) and under doors (template flyer included) Use bulletin boards to promote upcoming events Incentives and prizes for those attending Word of mouth and RA meetings Social Media and E-mail Student Health Center Resources: **Note: If at any time during a program a student approaches you with a question that is outside of your scope of knowledge, please refer them to the Student Health Dietitians listed below. Ashley Pinet, RD, LDN: arbryan@ncsu.edu Meagan Bereman, RD, LDN: mlmyers2@ncsu.edu Mackenzie Reeser, RD, LDN: mrreeser@ncsu.edu Nutrition Trivia Game: This lesson will consist of a Jeopardy-like trivia game focused on sugar sweetened beverages and hydration. Materials provided for this game include: Instructions Page Trivia game questions and set up Sample beverage bottles with corresponding sugar content bags Prizes Tasty Alternatives Handout: After the conclusion of the trivia game, provide students with the Drink this Not That hand out. This take-home handout will provide students with some tasty alternatives to sugar sweetened beverages.
Evaluations: After the conclusion of the program, please fill out the Facilitator Evaluation and ask all residents fill out the Resident Evaluation. We love comments on how we can improve our programs! Materials Provided: Instructions and trivia game materials Timer White board (for score keeping) Markers Prizes Display Drinks and Sugar Hand sanitizer? Shopping List: we ask that you provide the Infused Water samples for your residents with the program budget. Cost for materials should not exceed $10.00. We have provided you a shopping list of the materials that you will need to supply: Plastic cups & spoons 2 Limes 1 package strawberries 1 bunch of mint Ice and water ***All materials must be returned to Student Health Services 24 hours after checking out the box. If program is on a Friday, box must be returned on Monday.*** If you have any comments or questions about this program or its content please email Heather Vernier, Outreach and Student Engagement Coordinator for Student Health Services. hmvernie@ncsu.edu
Trivia Game Instructions: 1. Split participants into 2 teams, have each team come up with a name. 2. Flip a coin or choose team with the oldest player to go first 3. Read Students the game instructions: a. Teams will choose questions until all categories have been covered. b. Categories are as follows: i. Show me the Sugar (blue): Test how sugar savvy you are about some of the most popular sugar sweetened beverages! This hands-on category will require you to match a popular drink with the bag containing its correlating sugar contents. ii. Don t Drink Your Calories (red): Did you know that sugar sweetened and alcoholic beverages contain calories? See if you can guesstimate the amount of calories in popular sugar sweetened beverages and alcoholic beverages. Guesses must be within 20 kcals of the answer to be considered correct. iii. Hydration Station (green): Hydration is essential for health! Questions in this category will cover importance of hydration, how to stay hydrated and how to monitor hydration. iv. The Sweet Culprit (yellow): Do you know the impact that sugar sweetened beverages has had on our nation s health? Test your knowledge with these shocking not-so-sweet facts. c. Teams have 1 minute to provide an answer. d. If a team does not answer the question correctly, the other team has the opportunity to steal the points. 4. For the Show me the Sugar category, allow students to get up try and match the display bottle with the correlating bag of sugar. Answer provided. Students do not need to correctly identify the bag to get the question correct. 5. Remove point worth from board once question has been answered. Make sure to read the entire answer s explanation to student! Record points using provided whiteboard. 6. Team with the most points wins! 7. Provide winning team with prize Drink This Not That Sampling Activity Directions: 1. Pre-slice the strawberries before the event and store in a clean Tupperware container 2. Provide students with the recipe. 3. Inform students that swapping out a soda or fruit drink for infused water cuts down on sugar by up to 33 grams and calories by up to 150 per cup! 4. Have all students clean their hands using the hand sanitizer provided. 5. Have students grab a cup and fill it with water and ice. 6. Tell students to spoon 3-5 strawberry slices into their water. 7. Provide each student with a mint leaf and have them rub it between their fingers to release the natural oils and flavors. Tell students they can rip the mint into smaller pieces and place in their water cup. 8. Instruct students to stir their water to help combine all the flavors. 9. Have the students try their infused water creations!
For the Love of Water Trivia Questions Show Me the Sugar For this section allow students to get up try and match the display bottle with the correlating bag of sugar. Answer provided below. Students do not need to correctly identify the bag to get the question correct. Background info: The American Heart Association recommendation for intake of added sugars are: o 36g for men/day o 24g for women/day 100: How many grams of sugar can be found in a 12 oz. can of coke? 39 grams Just one 12 oz. bottle of coke would exceed the added sugar recommendations for both males and females by up to 15g! Correct Bag #3 200: How many grams of sugar can be found in an 8oz. Rockstar Energy Drink? 31 grams of sugar Just one 8oz. Rockstar Energy Drink would exceed the American Heart Association s recommendations for added sugar intake by up to 7g! Correct Bag #1 300: How many grams of sugar can be found in a 16 oz. Vitamin Water? 33 grams of sugar Just one 16 oz. Vitamin Water would exceed the American Heart Association s recommendations for added sugar intake by up to 9 grams! Correct Bag #2 400: How many grams of sugar can be found in an 8 oz. apple juice? 33 grams Although the sugar coming from a 100% fruit juice drink is naturally occurring sugar from the fruit, these drinks are very sugar dense. Choose whole fruit over fruit juice in order to decrease calories and sugar as well as add some beneficial fiber to your diet! Correct Bag #5 500: How many grams of sugar can be found in a 9.5 oz. Starbucks bottled Coffee Frappuccino drink? 32 grams Just one 9.5 oz Frappuccino exceeds the American Heart Association s recommendations for added sugar intake by up to 8 grams! Correct Bag #4
Calorie Buster 100: On average, how many calories are in an 8 oz. soda? 182 calories For the same amount of calories in an 8oz. soda you could eat 45 baby carrots! 200: How many calories are in 1 shot (1.5 oz.) of unflavored vodka? 97 calories Alcohol is calorically dense! When adding sugary beverages to your alcohol, mixed drinks can contain anywhere from 200-300 calories depending on the type of alcohol, strength of the drink and mixer. 300: How many calories are in 1 light beer? 95 calories When drinking beers, the calories can add up quickly. Four beers provides approximately 400 calories, approximately 25% of you daily calorie needs! 400: How many calories are in 10 oz. of apple juice? 140 calories A whole apple provides 100 calories plus lots of satiating fiber! Choose whole fruits over juice whenever you can. 500: How many calories are in a 12 oz. Starbucks Caramel Frappuccino? 300 calories For the same amount of calories in a Starbucks Caramel Frappuccino, you could have a slice of cheese pizza!
Hydration Station 100: If you are adequately hydrated, your urine should be: Clear, pale or straw-colored. If it is darker than that, keep drinking! 200: Name 3 drinks that have actually been found to promote dehydration: Coffee, tea, caffeinated beverages, alcohol, and soda 300: True or False: Drinking when you are thirsty is a good way to prevent dehydration. False: Thirst is not the best indicator of when you need to drink. In most cases, if you are thirsty, you are already dehydrated. 400: True or False: Sports drinks are a good way to hydrate during any form of exercise. False: For most people, water is the best thing to drink to stay hydrated. For those people doing high intensity, vigorous exercise in hot weather, sports drinks with electrolytes may be helpful. The best choice: drink water while you are exercising and after you are done, eat a healthy snack like orange slices, bananas, or a small handful of nuts. 500: The human body weight is made up of approximately % water. 60%
The Sweet Culprit 100: What important nutritional component of whole fruit is lacking in fruit juices? Fiber. The healthy, gut friendly fiber found in whole fruits is lost during the juicing process. 200: True or False: Fruit juice contains less sugar than soft drinks. False: Fruit juice contains just as much sugar and calories as soft drinks! 300: True or False: Calories provided from soft drinks offer the same feeling of fullness as solid foods? False: the body doesn t register liquid calories the same as it does calories from solid food. This can prompt a person to keep eating even after consuming a high calorie drink. 400: In the 1970 s sugary drinks made up about 4% of the US daily caloric intake; by 2001, that had risen to about %. 9% 500: Children and youth in the US averaged calories per day from sugary beverages in 1999 to 2004. 224 calories. In 2004, sugary beverages accounted for nearly 11% of caloric intake for the average child in the US.
Sources: 1. Hydration: Why It s So important. The Family Doctor website. http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydrationwhy-its-so-important.html. Accessed October 12, 2015. 2. Sugary Drinks. Harvard School of Public Health website. http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/. Accessed October 12, 2015. 3. Fact Sheet: Sugary Drink Supersizing and the Obesity Epidemic. Harvard School of Public Health website. https://cdn1.sph.harvard.edu/wp-content/uploads/sites/30/2012/10/sugarydrinks-and-obesity-fact-sheet-june-2012-the-nutrition-source.pdf. Accessed October 12, 2015. 4. Beverages. Sugar Stacks Website. http://www.sugarstacks.com/beverages.htm. Accessed October 12, 2015.
Facilitator Evaluation: For the Love of Water How many participants attended your event? Key: 1 = strongly agree 2 = agree 3 = neutral 4 = disagree 5 = strongly disagree 1. Instructions for the Peer Pack Program, For the Love of Water were clearly defined and easy to follow. 2. I felt comfortable facilitating the lesson provided in the For the Love of Water Peer Pack Program. 3. My residents were engaged and involved in the activities provided by the For the Love of Water program. 4. I felt that the lesson provided and information covered was relevant and beneficial for my Residents. 5. I would host another resident hall event using the Pre-PACKaged Programs. Please provide us with any suggestions and thoughts on the program. We are always looking for ways to improve! Facilitator Evaluation: For the Love of Water How many participants attended your event? Key: 1 = strongly agree 2 = agree 3 = neutral 4 = disagree 5 = strongly disagree 1. Instructions for the Peer Pack Program, For the Love of Water were clearly defined and easy to follow. 2. I felt comfortable facilitating the lesson provided in the For the Love of Water Peer Pack Program. 3. My residents were engaged and involved in the activities provided by the For the Love of Water program. 4. I felt that the lesson provided and information covered was relevant and beneficial for my Residents. 5. I would host another resident hall event using the Pre-PACKaged Programs. Please provide us with any suggestions and thoughts on the program. We are always looking for ways to improve!
Participant Evaluation: For the Love of Water Key: 1 = strongly agree 2 = agree 3 = neutral 4 = disagree 5 = strongly disagree 1. I would like to decrease the amount of sugar sweetened beverages that I am consuming. 2. Learning information on the amount of sugar in sweetened beverages has increased my desire to cut back on these beverages. 3. Learning about the calories in sugar sweetened beverages has increased my desire to cut back on these beverages. 4. Learning about the calories in alcoholic beverages has increased my desire to cut back on these beverages. 5. I found the For the Love of Water program engaging and informative. 6. If given the opportunity, I would attend another Pre-PACKaged Program. Please provide us with any suggestions and thoughts on the program. We are always looking for ways to improve! Participant Evaluation: For the Love of Water Key: 1 = strongly agree 2 = agree 3 = neutral 4 = disagree 5 = strongly disagree 1. I would like to decrease the amount of sugar sweetened beverages that I am consuming. 2. Learning information on the amount of sugar in sweetened beverages has increased my desire to cut back on these beverages. 3. Learning about the calories in sugar sweetened beverages has increased my desire to cut back on these beverages. 4. Learning about the calories in alcoholic beverages has increased my desire to cut back on these beverages. 5. I found the For the Love of Water program engaging and informative. 6. If given the opportunity, I would attend another Pre-PACKaged Program. Please provide us with any suggestions and thoughts on the program. We are always looking for ways to improve!
Swap Fruit-Flavored Drinks with Infused Water Simply add fresh fruit to your water to pump of the flavor of your water. Try mix and matching these fruity options: Citrus: grapefruit, lemon, orange, tangerine Berries: strawberries, raspberries, blueberries, black berries Tropical: pear, pomegranate, pineapple, kiwi Melons: honeydew, cantaloupe, watermelon Other: Apples, grapples, peaches, nectarine This healthy swap will save you up to 100 calories and 33 grams of sugar per cup! Swap Soft Drinks with Fruit Spritzers Craving something bubbly? Mix soda water with a splash of 100% fruit juice! Try these fun combos! Lime soda water + splash of cranberry juice Soda Water + splash of orange juice Soda Water + grape juice This healthy swap will save you up to 180 calories and 39 grams of sugar per cup!