Rethink Your Drink

1 Of Health and Human ServicesCenters for Disease Control and Prevention2 When it comes to weight loss, there s no lack of dietspromising fast are low-carb diets, high-carb diets,low-fat diets, grapefruit diets, cabbage soup diets, and blood typediets, to name a few. But no matter what diet you may try, to loseweight, you must take in fewer calories than your body uses. Mostpeople try to reduce their calorie intake by focusing on food, butanother way to cut calories may be to think about what you Do You Drink ? It Makes More Difference Than You Think! Calories in drinks are not hidden (they re listed right on the NutritionFacts label), but many people don t realize just how many calories bev-erages can contribute to their daily intake. As you can see in theexample on the next page, calories from drinks can really add up. Butthere is good news: you have plenty of options for reducing the num-ber of calories in what you (USDA National Nutrient Database for Standard Reference)OccasionInstead y.

2 CaloriesMorning coffee shoprunMedium caf latte (16 ounces)made withwhole milk265 Small caf latte(12 ounces)made with fat-free milk125 Lunchtimecombomeal20-oz. bottleof nondietcola with yourlunch227 Bottle of wateror diet soda0 AfternoonbreakSweetenedlemon icedtea from thevendingmachine (16 ounces)180 Sparkling waterwith naturallemon flavor(not sweetened)0 DinnertimeA glass ofnondiet gingerale with yourmeal (12 ounces)124 Water with aslice of lemonor lime, orseltzer waterwith a splash of100% fruit juice0 calories forthe waterwith fruitslice, orabout 30calories forseltzer waterwith 2ounces of100% beverage calories796125-1554 Substituting no or low calorie drinks for sugar-sweetened bever-ages cuts about 650 calories in the example on the previous course, not everyone drinks the amount of sugar-sweetenedbeverages shown. Check the list below to estimate how many calo-ries you typically take in from of BeverageCalories in 12 ozCalories in 20 ozFruit punch192320100% apple juice180300100% orange juice168280 Lemonade168280 Regular lemon/lime soda 148247 Regular cola 136227 Sweetened lemon iced tea (bottled,not homemade) 135225 Tonic water124207 Regular ginger ale124207 Sports drink99165 Fitness water1836 Unsweetened iced tea23 Diet soda (with aspartame)0*0*Carbonated water (unsweetened)00 Water 00*Some diet soft drinks can contain a small number of calories that are not listed on the NutritionFacts label.

3 ( USDA National Nutrient Database for Standard Reference) Milk contains vitamins and other nutrients that contribute to goodhealth, but it also contains calories. Choosing low-fat or fat-freemilk is a good way to reduce your calorie intake and still get thenutrients that milk Weight LossExperts have definedhealthy weight loss as aloss of 1-2 pounds perweek. Most people needto cut roughly 500 calo-ries a day to lose onepound per cando this by reducing thenumber of calories youtake in through bothfood or of milkCalories per cup (8 ounces)Chocolate milk (whole)208 Chocolate milk (2% reduced-fat)190 Chocolate milk (1% low-fat)158 Whole milk (unflavored)1502% reduced-fat milk (unflavored)1201% low-fat milk (unflavored)105 Fat-free milk (unflavored)90(USDA National Nutrient Database for Standard Reference)6 Learn To Read Nutrition Facts CarefullyBe aware that the Nutrition Facts label on beverage containers maygive the calories for only part of the example belowshows the label on a 20-oz.

4 Bottle. As you cansee, it lists the numberof calories in an (100) eventhough the bottle con-tains 20 oz. or figure out how many calories are inthe whole bottle, you need to multiply the number of calories inone serving by the number of servings in the bottle (100 x ).Youcan see that the contents of the entire bottle actually contain 250calories even though what the label calls a serving only shows that you need to look closely at the serving sizewhen comparing the calorie content of different Culprits in Unexpected PlacesCoffee drinks and blended fruit smoothies sound innocent enough,but the calories in some of your favorite coffee-shop or smoothie-stand items may surprise you. Check the website or in-store nutri-tion information of your favorite coffee or smoothie shop to findout how many calories are in different menu items. And when asmoothie or coffee craving kicks in, here are some tips to help min-imize the caloric damage:At the coffee shop: Request that your Drink be made with fat-free (skim) milk insteadof whole the smallest size available.

5 Forgo the extra flavoring the flavor syrups used in coffee shops,like vanilla or hazelnut, are sugar-sweetened and will add caloriesto your FACTS LABELS erving Size 8 fl. Per Container per servingCalories 1007 Get back to basics. Order a plain cup ofcoffee with fat-free milk and artificialsweetener, or Drink it the whipped cream on top of coffee drinks adds caloriesand the smoothie stand: Order a child s size if to see the nutrition information for eachtype of smoothie and pick the smoothie withthe fewest calories. Hold the sugar. Many smoothies contain addedsugar in addition to the sugar naturally in fruit,juice, or yogurt. Ask that your smoothie beprepared without added sugar: the fruit is natu-rally by Any Other Name:How To Tell Whether YourDrink Is SweetenedSweeteners that add calo-ries to a beverage go bymany different names andare not always obviousto anyone looking at theingredients list.

6 Somecommon caloric sweet-eners are listed these appear in theingredients list ofyour favorite bever-age, you are drinkinga sugar-sweetenedbeverage. Fruit juice concentrates Sucrose DextroseHigh-fructosecorn syrup Fructose HoneySugarSyrupCorn syrup Department of Health and Human ServicesCenters for Disease Control and PreventionNational Center for Chronic Disease Prevention and Health PromotionDivision of Nutrition and Physical ActivityBetter Beverage Choices Made EasyNow that you know how much difference a Drink canmake, here are some ways to make smart beveragechoices:Choose water, diet, or low-calorie beverages insteadof sugar-sweetened beverages. For a quick, easy, and inexpensive thirst-quencher,carry a water bottle and refill it throughout the t stock the fridge with sugar-sweetened bever-ages. Instead, keep a jug or bottles of cold water inthe water with water more exciting by adding slices of lemon,lime, cucumber, or watermelon, or Drink a splash of 100% juice to plain sparkling waterfor a refreshing, low-calorie you do opt for a sugar-sweetened beverage, gofor the small size.

7 Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100calories. Be a role model for your friends and family by choos-ing healthy, low-calorie beverages.