Making Smart Drink Choices

SLIDE 1 Before you start this lesson, review the key messages from the previous lesson with the participants. Ask them if they were able to try any of the suggestions and/or about the challenge from the previous lesson for Eating Smart and Moving More. Today we will learn why it is important to make good drink choices. Our drink choices are a part of a healthy eating plan. Smart drink choices are beverages that don t add extra calories, sugar or fat to our meals. We ll learn several tips today that will help us make smart drink choices for ourselves and our families. 2016 Page 1

SLIDE 2 First, let s take an opportunity to warm up with some stretching exercises. As a reminder, you should only move in ways that feel comfortable to you, and you should stop immediately if you experience any pain. Moving More Break BACK AND NECK STRETCHES Ask volunteer to help demonstrate. Stand tall. Pretend that you re being pulled up towards the sky by a string attached to the top of your head. Put your shoulders back, your arms down at your sides, and your palms forward. Take a deep breath. Feel your spine straighten and stretch. Exhale slowly as you relax. Do this three times. Next, drop your chin to your chest. Let the weight of your head stretch your neck as you count slowly to 15. Without forcing, bend your head slowly to one side so that your ear comes closer to your shoulder. Hold this neck stretch for 15 seconds. Then bend your head to the other side. Page 2 2016

SLIDE 3 So, what are soft drinks? Soft drinks include soda, energy drinks, lemonade, sweet tea, sports drinks, fruit drinks, and any other beverage sweetened with sugar. Soft drinks come in a variety of flavors and colors. While some soft drinks may have added vitamin C, calcium, or other nutrients, they are basically flavored sugar water. There are more than 450 different kinds of soft drinks. Soda, also called pop, is the soft drink we drink most often. Why do you think it is important to think about how many soft drinks we consume? Allow participants to respond. Be sure the following is included in the discussion: High sugar content Low nutrient content Empty calories Expense 2016 Page 3

SLIDE 4 We are concerned about the sugar content in soft drinks and sugary beverages because they can add a lot of calories to our day. Here are just a few examples of soft drinks available. How much sugar on average do you think is in each of these soft drinks? Allow participants to respond. Let s take a quick look to see how much sugar is in each of these popular drinks. Page 4 2016

SLIDE 5 How much sugar do you think is in a 20-ounce cola? Pause to allow participants to make guesses. Click on slide to show sugar A 20-ounce cola has 16¼ teaspoons of sugar. This is 16¼ teaspoons of sugar. Pass around the container with 16¼ teaspoons of sugar. 2016 Page 5

SLIDE 6 What if you decide to purchase a fountain drink at a convenience store rather than a bottle? Click on slide to show sugar. A 32 ounce fountain cola has 23½ teaspoons. Show container with 23½ teaspoons of sugar. Page 6 2016

SLIDE 7 Do all sodas contain this much sugar? Yes. Some have even more. A 20-ounce bottle of Sunkist has 18 teaspoons of sugar and a 20-ounce bottle of Mtn. Dew has 19¼ teaspoons of sugar. THAT s a LOT of SUGAR! Show containers with 18 and 19¼ teaspoons of sugar. 2016 Page 7

SLIDE 8 How much sugar do you think is in a 16-ounce Snapple Peach Tea? Pause to allow participants to make guesses. Click on slide to show sugar. A 16-ounce bottle of Snapple Peach Tea has 9¾ teaspoons of sugar. This is 9¾ teaspoons of sugar. Pass around container with 9¾ tsp of sugar. Does this look like a lot of sugar for just one 16-ounce beverage? Allow participants to respond. Page 8 2016

SLIDE 9 How much sugar do you think is in a 32-ounce Powerade? Pause to allow participants to make guesses. Click on slide to show sugar. A 32-ounce Powerade has 13 teaspoons of sugar. This is 13 teaspoons of sugar. Pass around the container with 13 tsp of sugar. Not as much sugar as cola, but still a lot. 2016 Page 9

SLIDE 10 Let s take a look at energy drinks and flavored, bottle waters. A 16-ounce can of Rockstar has 15.5 teaspoons of sugar and a 12-ounce can of Red Bull has 9.5 teaspoons of sugar. Not as bad as the Rockstar, but still a lot of sugar. Page 10 2016

SLIDE 11 Flavored waters MUST be a better choice. Let s take a look. In a product we would think would not contain any sugar, look what we find. A 16.9-ounce bottle of OVI has 5¼ teaspoons of sugar and a 20-ounce bottle of Vitamin Water contains 8 teaspoons of sugar. 2016 Page 11

SLIDE 12 Other beverages have hidden sugar as well. Take this 10-ounce bottle of Iced Coffee. It has 9½ teaspoons of sugar. Better to go for black coffee and add a no-calorie sweetener. Page 12 2016

SLIDE 13 Don t be tricked into thinking that fruity drinks are a better choice just because they have fruit in their name. Let s check these two examples. The Snapple Kiwi Strawberry drink has 11¼ teaspoons of sugar and the Minute Maid, made with 25% juice blend, has 14¼ teaspoons of sugar. 2016 Page 13

SLIDE 14 What about 100% juice? While 100% juice DOES count as a serving of fruit and it IS a good source of some vitamins and minerals, it also has a lot of natural sugar. Drinking too much juice, just like drinking too many other sugary beverages, can lead to weight gain. Let s take a look at the sugar in some popular juice choices. A 15.2 ounce bottle of Ocean Spray 100% Apple Juice has 12 teaspoons of sugar and a 14-ounce bottle of Florida s Natural 100% Orange Juice has 9¾ teaspoons of sugar. Page 14 2016

SLIDE 15 The dairy group is important for providing our bodies with the calcium we need. Low-fat or non-fat milk are a good choice of beverage from this group. However, when we add sugar to a good choice, we need to limit how much we drink. Choose plain, low-fat (1%) or non-fat milk more often. Note: Drinking chocolate milk is not the same as drinking soda. If flavored milk is the only way you can get your child to consume milk, the benefits of the nutrients outweigh the addition of sugar in this case. 2016 Page 15

SLIDE 16 How do you know how much sugar is in a soft drink? Allow participants time to share answers. Page 16 2016

SLIDE 17 You need to look at the Nutrition Facts label. Notice the size of the soft drink container and the number of servings in the container. Many containers have more than one serving, even though they are sold to look like single-serving containers. The container shown on this slide lists the serving size as the entire bottle, but that is not always the case. Let s take a look at the labels of some popular soft drinks. The Nutrition Facts label tells you how many servings there are in each container and how much sugar is in each serving. The sugar content is listed in grams. Every 4 grams of sugar is equal to approximately 1 teaspoon. As you review the label in front of you, check the number of servings per container; the number of calories per serving; and the number of calories in the entire container. Take a look at the number of grams of sugar per serving. Determine how many grams of sugar there are per container. For every 4 grams, measure 1 teaspoon of sugar into the cup provided to get an idea of how much sugar is in the container. Script for this slide continued on next page... 2016 Page 17

SLIDE 17 CONTINUED...script for this slide continued from previous page. Participants may work in teams of two or three. Pass around copies of several soft drink labels or use empty containers. Provide participants with sugar, teaspoon measure, and a clear plastic cup. Ask participants to measure the amount of sugar in their beverage example into the cup. Give each participant or team of participants an opportunity to share the number of servings in their container; the number of calories per serving; and the number of calories in the entire container. Ask participants to show the amount of sugar in the container by showing the measured teaspoons in their cup to the group. Do we normally drink just one serving or do we drink the entire bottle? How many calories are in the entire bottle? Allow participants to respond. Include in the discussion what percentage of calories just one beverage adds to the overall recommended number of calories for the day. For instance, a bottle of cola adds a little more than 10% of the 2,000-calorie intake recommended for most females. Page 18 2016

SLIDE 18 How many soft drinks do you drink each day? Allow participants to share answers. Remember, soft drinks are soda, lemonade, sweet tea, sports drinks, and any other beverage sweetened with sugar. We ve also said that soda is the soft drink we drink the most of. Did you know that there is enough regular soda made so that EVERY American (no matter the age) could have 14 ounces of soda every day? That is slightly more than one can. This does not include diet sodas or other soft drinks. What problems do you see with drinking a lot of soda and other soft drinks? Allow participants to share answers. Reference Food and consumption (per capita) data system. USDA Economic Research Services. Available at http://www.ers.usda.gov. 2016 Page 19

SLIDE 19 The major problem associated with consuming too many soft drinks is the sugar and extra calories they contain. Why? Research has shown that sugary beverages account for almost half (47%) of all added sugars consumed in the U.S. All those extra calories can mean additional weight gain that we may not want. Drinking a lot of soft drinks or other sugary beverages makes it difficult for us to maintain a healthy weight even if we are doing a good job of choosing healthy foods. Page 20 2016

SLIDE 20 Research tells us this is a problem for our children as well. We are drinking more soft drinks and sugary drinks at younger ages. More than half of all 8-year-old children drink soft drinks every day. One third of teenage boys drink at least three cans of soda a day. All these extra calories can lead to a problem with overweight or obesity. Overweight and obesity increase the risk of type-2 diabetes for our children and us. Additionally, all this extra weight can place us at greater risk for other diseases such as heart disease. Reference Squires, S. Soft drinks, hard facts: research suggests kids who drink a lot of soft drinks risk becoming fat, weak-boned, cavity-prone and caffeine addicted. Washington Post; February 27, 2001, p.he10. 2016 Page 21

SLIDE 21 Two cans of regular soda equal 24 ounces. If you drink that much every day for one year, that could add up to a weight gain of more than 30 pounds! The same is true for other soft drinks like fruit-flavored drinks, sweet tea, and sports drinks. Think about how many soft drinks you have each day and how this can affect your weight. Page 22 2016

SLIDE 22 One problem with soft drinks is that it s very easy to drink a lot of them and still not feel full. Our bodies don t recognize the calories in sugary beverages as easily as food, it is really easy to consume more calories than we need. We don t always realize how much extra sugar and how many extra calories we are getting when we drink a lot of soft drinks. We just saw the amount of sugar in several popular sugary beverages. Let s take a closer look. If we drank one 20-ounce regular soda every day for a year, we are eating about 32 pounds of extra sugar. The average number of calories in a 20-ounce bottle of soda is around 250 calories. That s a lot of extra calories! Making small changes in your diet like cutting back on regular soda and replacing it with healthier drinks will help you maintain a healthy weight. 2016 Page 23

SLIDE 23 When we drink a lot of soft drinks we are not drinking the beverages we need, like water and low-fat or fat-free milk. When we drink less milk, our bone growth suffers. Dairy products give us the calcium we need to build strong bones and teeth and helps keep them strong throughout life. Getting enough calcium is important at every age, but it is especially important for children with growing bodies. If you have trouble digesting milk or milk products, look for products that can meet your daily need for calcium. Try a lactosefree or calcium-fortified soymilk. If you or someone in your family can t drink or eat milk products, reading the Nutrition Facts on products you choose will be important. Choose soymilk that contains at least 300mg of calcium. Other non-dairy sources of calcium are dark leafy greens such as collards and spinach and fortified foods such as breakfast cereals. Page 24 2016

SLIDE 24 This chart compares regular soda, the most popular soft drink, with 100% orange juice and 1% milk, and looks at the differences in some important nutrients that are needed for good health. You can see that there is not that much difference in calories between 12-ounce servings of regular soda, 100% orange juice, and 1% milk, but you can see a BIG difference in the nutrients. Soda has no vitamin A, vitamin C, calcium, magnesium, or potassium. These are all essential nutrients that your body needs. Notice that the orange juice and milk have a lot of these nutrients. What are some ways you and your family could cut back on soft drinks and include healthier beverages for meals and snacks? Allow participants to share answers. 2016 Page 25

SLIDE 25 You don t have to give up soft drinks entirely. It s okay to have soft drinks if you make them a sometimes drink. When you do have soft drinks, try these ideas: Drink smaller portions. For example, have a 12-ounce can instead of a 20-ounce bottle. Or if you buy large 2-liter bottles and pour your soda in a glass, use a smaller glass or put a lot of ice in your glass. When you eat out, it s often cheaper to buy soft drinks in larger sizes. However, you don t need all those extra calories and sugar. If you buy a large drink, share it with someone. Page 26 2016

SLIDE 26 Drinks are only one source of added calories in our diet. Making smart drink choices is a simple change we can make to help us to stay within the MyPlate recommendation that no more than 10 percent of our total calories for the day come from added sugar. Choose water instead of any kind of soft drink. Water is a smart drink choice. Children should always have healthier beverage options, such as low-fat milk or water. Once they have the milk they need, the number one beverage for children should be water. If you want a soda, choose a diet soda. While diet sodas are a better choice than regular sodas, they don t offer any nutrients your body needs. If you are trying to maintain a healthy weight, regular consumption of diet sodas may be an effective strategy. Limit diet soda and choose healthier beverages for better health. Note: Low-fat milk is an important beverage for adults as well as children. Encourage consuming the recommended amounts and choosing water the rest of the day. 2016 Page 27

SLIDE 27 Think about how much sugar you add to your tea or coffee. Can you cut back? You don t need to get rid of all the sugar at once. You can gradually reduce the amount of sugar you are using or use a low-calorie sweetener to replace all or part of the sugar. OPTIONAL Play How Much Sugar game to review added sugars and weight gain. Page 28 2016

SLIDE 28 How can you and your family make smart drink choices? The best way is to choose other beverages that are healthier, such as low-fat or fat-free milk, water, and 100% fruit or vegetable juice. Remind participants that although 100% fruit juice contains many nutrients, it is still high in sugar and should be limited. What are smart drink choices that you and your family could make? Allow participants to share answers. Why are these choices important to your family? Allow participants to share answers. 2016 Page 29

SLIDE 29 Low-fat and fat-free milk products provide us with calcium. Calcium makes our bones and teeth healthy and strong. Calcium also helps our muscles and nerves work properly. Some people don t drink milk because they are worried that milk and milk products will make them gain weight, but there are plenty of low-fat and fat-free choices for you and your family. What do you think the difference is between whole milk, low-fat, and fat-free milk? Allow participants to share answers. Some people think that low-fat and fat-free milk don t have all the vitamins and minerals that whole or 2% milk have. But they actually have more calcium. They also have all the same vitamins while being much lower in fat, saturated fat, cholesterol, and calories. If you and your family are used to drinking whole or 2% milk, you may find it easier to change slowly. Try 1% low-fat milk first, then change to 1/2% low-fat milk. Soon you ll be able to switch to fat-free milk with no trouble. Script for this slide continued on next page... Page 30 2016

SLIDE 29 CONTINUED...script for this slide continued from previous page. What kind of milk does your family drink now? Allow participants to share answers. What could you do to help your family switch to a lower fat milk? Allow participants to share answers. Note: If you choose not to conduct the blind taste test, you may skip the next slide. 2016 Page 31

SLIDE 30 OPTIONAL OPTIONAL Conduct a blind taste test of skim, 1%, 2%, and whole milks. BLIND TASTE TEST Ask volunteer to assist as needed. Supplies needed: Whole milk, 1% milk, skim milk, and soy milk Small plastic cups (4 per participant) 4 trays Directions: Line each tray with 1 cup per participant. Label cups with the numbers: 1, 2, 3, 4 1 = whole milk 2 = 1% milk 3 = skim milk 4 = soy milk Pour a single swallow of designated milk into each cup the corresponding number. Offer milk to participants to taste without sharing which numbered cup corresponds to the specific type of milk. Ask participants to guess which type of milk they think each number represents. Share correct matches. Discuss choosing lower-fat milk as a smart drink choice. Page 32 2016

SLIDE 31 Until one year of age, children need breast milk or fortified formula. The recommendation for children between 1 and 2 years of age is 2 cups of whole milk each day. By 2 years of age, children can make the switch to low-fat or fatfree milk. The recommended amount is 2 cups per day. For children 9 years and older, and for adults, the recommendation is 3 cups per day of low-fat or fat-free milk. Remember, milk provides calcium which makes our bones healthy and helps our muscles and nerves work properly. 2016 Page 33

SLIDE 32 What if you don t drink that much milk? You can still get the calcium and other nutrients you need by substituting other dairy products for milk. A milk-equivalent is defined as another dairy product that has the same amount of calcium in an 8-ounce glass of milk. Some examples are: 8 ounces of low-fat or fat-free yogurt 8 ounces of low-fat or fat-free frozen yogurt 1 1 2 ounces of low-fat cheese OPTIONAL Show participants a variety of food labels for low-fat or fat-free yogurts and cheeses. Page 34 2016

SLIDE 33 Here are some quick and easy ways to get more calcium. Drink milk with meals. Make low-fat or fat-free milk the drink of choice for meals. Put milk on cereal. Combine a whole-grain cereal with lowfat or fat-free milk for breakfast or a snack. Add milk to hot beverages. Add low-fat milk to your coffee instead of creamer. Take yogurt to go. Low-fat yogurt makes an easy treat to take on-the-go. Enjoy low-fat and fat-free frozen yogurt. Looking for a cool summer dessert? Top your favorite flavor of frozen yogurt with fresh or dried fruit. Script for this slide continued on next page... 2016 Page 35

SLIDE 33 CONTINUED...script for this slide continued from previous page. Make yogurt smoothies. Whip a yogurt smoothie up at home with fruit and low-fat or fat-free milk. We have some great smoothie recipes coming up in just a few minutes. Make creamy soups. Make home-cooked or canned soup with low-fat or fat-free milk for flavor and calcium. Use dry powdered milk. Add non-fat powdered milk to smoothies, soups, casseroles, eggs, cornbread, biscuits, and other dishes. Page 36 2016

SLIDE 34 Some people don t consume dairy products because they: are unable to digest the lactose (the sugar that is found in dairy products) are allergic to dairy products don t like dairy products don t use dairy products for ethical or religious reasons. If you are one of these people, you need to get calcium from other foods. Do you know any other sources of calcium? Allow participants to share answers. 2016 Page 37

SLIDE 35 These are some non-dairy sources of calcium: Calcium-fortified rice, almond or soy milk Calcium-fortified orange juice Calcium-fortified cereal Canned salmon or sardines with bones Almonds Broccoli Green leafy vegetables (collards, kale, and bok choy) Tofu Calcium-fortified foods and drinks have calcium added to them. If you eat or drink the calcium-fortified item, you will get about the same amount of calcium that you get in a serving of low-fat or fat-free milk. Script for this slide continued on next page... Page 38 2016

SLIDE 35 CONTINUED...script for this slide continued from previous page. LOCAL Eating broccoli and some of these other foods is a good way to increase your calcium, but you need to eat large portions. For example, you need about 4 1 3 cups of broccoli or almost one cup of almonds to get the same amount of calcium that you get in 8 ounces of low-fat or fat-free milk. A cup of almonds would add a lot more calories than 8 ounces of low-fat or fat-free milk and would cost more, too. While foods are the best way to get calcium and other nutrients, some people may need a calcium supplement. It is best to check with your doctor. 2016 Page 39

SLIDE 36 Now let s talk about another smart drink choice water. Sometimes it s easy to forget how important it is for all of us to drink enough water. Water has a lot of important functions in our bodies: Regulates our body temperature Carries nutrients and waste products throughout the body Adds moisture to the air we breathe so lungs can use it Helps protect our organs Helps our joints stay healthy Maintains hydration Our bodies are about 55-60% water. For children, it is an even higher percentage. Drinking enough water every day is important to stay healthy. Page 40 2016

SLIDE 37 How much water should you and your family drink? The general rule of thumb is six to eight 8-ounce glasses each day. If the weather is very warm, you need to drink more. If you are more physically active, you need to drink more. So, kids who might be spending a lot of time playing outside in the summer need to drink plenty of water. What are some of the things you and your family could do to drink more water? Allow participants to share answers. 2016 Page 41

SLIDE 38 Water is a popular drink, especially bottled water. But you don t need fancy, expensive bottled water to get the great health benefits of water. You can buy an inexpensive water bottle, fill it with tap water, and carry it with you. Check the size of your water bottle. Most are at least 16 ounces. You can easily drink enough water each day if you fill your bottle four times in a day. If you carry a water bottle and keep it where you can see it, it will be a reminder to drink plenty of water each day. For a refreshing taste, you can add a splash of lemon or lime to the water. Don t forget to drink water before, during, and after physical activity. Encourage your children to drink plenty of water. Finally, when you eat meals away from home, if you choose water instead of a soft drink, you ll save money, too! Script for this slide continued on next page... Page 42 2016

SLIDE 38 CONTINUED...script for this slide continued from previous page. How much money do you think you would save if you replaced your soft drinks with water? Allow time to share guesses. Well, if you had 3 soft drinks per day and they cost 60 cents per drink, that s $54 a month. That would buy a lot of fruits and vegetables! 2016 Page 43

SLIDE 39 Any beverage that is less than 100% fruit juice cannot be called fruit juice. It s called a drink, beverage, or cocktail. In general, juice drinks, beverages, and cocktails contain between 10% and 99% juice and have added sweeteners, flavors, and sometimes fortifiers, such as vitamin C or calcium. These drinks have a lot more sugar than 100% juice. OPTIONAL Show participants the soft drink containers you used in the opening activity. Have them identify the percent of fruit juice and tell you if it is called a fruit drink, beverage, or cocktail. For this activity, compare the fruity drinks from the slides or choose a selection of fruity drinks popular with your audience. In moderation, 100% fruit juice is a smart beverage choice because it is high in many nutrients our bodies need. Page 44 2016

SLIDE 40 Always read the Nutrition Facts label! Many drinks have misleading packaging. For example, the Hawaiian Punch juice drink package says that the product is made with Natural Fruit Juices, but Hawaiian Punch is high in sugar and is only 5% fruit juice. 2016 Page 45

SLIDE 41 If we look at the Nutrition Facts label for Minute Maid Cranberry Apple Raspberry Flavored Juice Beverage, we can see that it has 57 grams of sugar. And if we look closely at the front of the bottle, we see that it is only 25% fruit juice. It may look like fruit juice, but it is not 100% juice. It s important to know the difference between 100% fruit juice and sugary fruit drinks. Think about the drinks you like. How can you tell if they re 100% fruit juice or sugary fruit drink? Allow participants to share answers. Page 46 2016

SLIDE 42 While 100% fruit juice can be a healthy drink choice, we need to remember that it has just as many calories as soft drinks and we need to limit how much fruit juice we drink. This is particularly true for children. Fruit juice can be a healthy choice for children if they don t drink too much. Too much juice can lead to weight problems, diarrhea, stomach problems, and tooth decay. How can too much juice lead to weight problems? Allow participants to share answers. For children who drink a lot of juice in addition to everything else they eat and drink, it is possible that they will gain too much weight. On the other hand, some children fill up on juice and don t eat enough other foods. These children may have problems gaining weight as they grow. Let s see how much 100% fruit juice is recommended: Script for this slide continued on next page... 2016 Page 47

SLIDE 42 CONTINUED...script for this slide continued from previous page. Infants: Juice should not be given before six months of age. After six months of age, do not use bottles or cups that let infants drink juice easily throughout the day. Infants should not be given juice at bedtime. Juice should be limited to no more than 4 ounces a day. Children ages 1 through 6: Limit juice to 4 to 6 ounces per day. Using a cup, show 4 ounces to participants. Remind participants that this is the LIMIT of juice for the one day. Children ages 7 and up: Limit juice to 8 to 12 ounces per day. What is one strategy you can use to reduce the sugar your children consume by drinking juice? Allow participants to respond. If not stated, share adding only a splash of juice to water or making a the 4-ounce serving as half water, half juice. Adults: The Dietary Guidelines recommend that adults get their fruit servings from whole fruits that are fresh, frozen or canned. Adults should also limit the amount of juice they drink. Page 48 2016

SLIDE 43 Vegetable juice is also a smart choice, but remember to check the Nutrition Facts label. Most vegetable juices are high in sodium. Just like fruit juice, choose whole vegetables instead of vegetable juice whenever possible. 2016 Page 49

SLIDE 44 Eating Smart Recipe Let s look at a beverage recipe that can help you Eat Smart. Fruit smoothies are a quick, refreshing and tasty way to increase your calcium and fiber at the same time. There are lots of ways to make a fruit smoothie. You can mix and match from the three groups in the recipe until you find the smoothie that is just right for you and your family. After viewing recipe video, taste, demonstrate, or make recipe with participants. FOOD PREPARATION TECHNIQUE If you don t have a blender, choose fruits that you can mash with a fork, such as bananas, peaches, or strawberries. FOOD SAFETY MESSAGE It is important to take the blender apart to clean it properly. Ask volunteer to assist with recipe. The recipe is on the next page. Page 50 2016

FRUIT SMOOTHIE Recipe for Slide 44 Makes 2 servings Serving Size: 1 cup INGREDIENTS Choose 1/2 cup of a fruit Bananas Strawberries Peaches Blueberries Choose 1/2 cup of a liquid Low-fat or fat-free milk Calcium-fortified soy milk 100% fruit juice Choose 1 cup of a base Low-fat plain yogurt Low-fat vanilla yogurt Low-fat vanilla frozen yogurt Undiluted frozen juice concentrate, such as apple or orange Frozen fruit Ice cubes Example 1 1/2 cup strawberries 1 cup low-fat vanilla yogurt 1/2 cup fat-free milk Example 2 1/2 cup banana 1 cup frozen orange juice 1/2 cup low-fat milk Example 3 1/2 cup blueberries 1 cup low-fat vanilla frozen yogurt 1/2 cup orange juice DIRECTIONS Put all the ingredients in a blender and mix until smooth. Serve immediately. This will give you enough for two people. If there are more than two of you, you can make twice as much. Recipe continued on next page... 2016 Page 51

...script for this slide continued from previous page. Fruit Smoothie Serving Size: 1 cup Makes 2 servings Nutrients Per Serving Calories 110 Total Fat 1.5 g Saturated Fat 1 g Protein 8 g Total Carbohydrates 14 g Dietary Fiber 1 g Sodium 115 mg Excellent Source of Vitamin C Excellent Source of Calcium Recipe analyzed according to Example 1. Nutritional value will vary with choices made. Page 52 2016

SLIDE 45 Meet Crystal. Crystal eats pretty well, but still consumes a lot of soft drinks. Let s take a look at Crystal s choices for one day and suggest simple changes she can make to decrease the number of sugary beverages and increase healthier choices. 2016 Page 53

SLIDE 46 For breakfast, Crystal has a bowl of cereal with whole milk, 1 banana, 8 ounces of orange drink and one cup of coffee with cream and 4 tablespoons of sugar. What changes could Crystal make for healthier beverage options at breakfast? Allow participants to share answers. Be sure the following is included in the discussion: Choose low-fat or fat-free milk rather than whole milk for cereal. Choose 100% juice rather than a juice drink. Better yet, choose whole fruit. Choose fat-free milk for coffee instead of cream and omit sugar or replace sugar with no-calorie sweetener What smart drink choices will you make for breakfast? Allow participants to respond. Page 54 2016

SLIDE 47 Crystal wants to pack a mid-morning snack. She has a cooler and the following options in her refrigerator and cupboard: Sweet iced tea Diet soda Water 100% fruit juice Cookies Almonds Potato chips What suggestions do you have to help Crystal make the healthiest choice? Allow participants to share answers. Be sure the following is included in the discussion. Choose water. It doesn t have sugar and it s free. Choose whole fruit more often than fruit juice. Whole fruit has the same nutrients without the added sugar. Choose almonds. Almonds provide many nutrients, one of which is calcium. What other smart choices would you have in your refrigerator or cupboard? Allow participants to share answers. 2016 Page 55

SLIDE 48 For lunch, Crystal decides to go to a pizza restaurant close by. She chooses a veggie pizza and a soft drink. What changes could Crystal make for healthier beverage options with her lunch? Allow participants to share answers. Be sure the following is included in the discussion: Choose water. It doesn t have sugar and it s free. Choose low-fat or fat-free milk. Choose a diet soft drink or unsweetened tea. Page 56 2016

SLIDE 49 After work, Crystal goes for a walk. Feeling thirsty, she decides to get a drink and chooses a Powerade. What suggestions do you have to help Crystal make a healthier choice? Allow participants to share answers. Be sure the following is included in the discussion: Choose water. Sports drinks can have a lot of sugar. Water before, during, and after physical activity keeps the body hydrated. 2016 Page 57

SLIDE 50 At dinner, Crystal has a glass of sweet tea and a glass of sweetened lemonade. She is concerned that she is not getting enough calcium-rich foods. What suggestions do you have for Crystal to help her reduce her sugar and increase her calcium? Allow participants to share answers. Be sure the following is included in the discussion: Choose low-fat or fat-free milk to drink. Include foods high in calcium during meals. Kale, turnip greens Broccoli Low-fat cheese Low-fat or fat-free yogurt Canned salmon or sardines with bones How would you include low-sugar, calcium-rich foods in your family s dinner? Allow participants to share answers. Page 58 2016

SLIDE 51 Crystal decides to watch a movie on television before going to bed. She chooses a snack of popcorn and regular soda. She chooses a small 100-calorie pack of popcorn and an 8-ounce cup of soda, but refills her soda several times throughout the movie. What suggestion would you make to Crystal? Allow participants to share answers. Be sure to include the following in the discussion: Choose water instead. Choose low-fat or fat-free milk. Choose a diet soda. Today we ve shared many ideas on how we can make smart drink choices. As you plan meals and snacks, remember to think about the choices we ve shared today that will work best for your family. 2016 Page 59

SLIDE 52 What one change will you make in what you and your family choose to drink? Allow participants to share answers. Page 60 2016

SLIDE 53 What will make this hard for you and your family? Allow participants to share answers. How will you overcome this? Allow participants to share answers. 2016 Page 61

SLIDE 54 Ask participants if they have any questions about the lesson presented today. Remind them of the key messages from this lesson: Drink fewer soft drinks. Drink low-fat and fat-free milk. Choose water instead of sugary beverages. Drink 100% juice in moderation. Review time, date, lesson and recipe for next session. Share how participants can connect with you through social media. Thank participants for attending. Page 62 2016