Size makes a difference. What do you get for the calories? Sports drinks and soft drinks
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1 Suggested layout: outer board measures 23 tall x 35 wide cork part measures 21 tall x 33 wide Title page: Drink to your health Size makes a difference What s the buzz on energy drinks? 3 x 10 7 x 10 7 x 10 Read labels carefully 3 x 10 What you drink matters 3 x 10 What do you get for the calories? It s easy to make better beverage choices 5 x 10 How much sugar is in soda pop? 7 x 10 Sports drinks and soft drinks 7 x 10 5 x 10 Credits 3 x 10
2 DRINK TO YOUR HEALTH It s not just what you eat
3 What you drink matters Choose beverages that will boost your nutrient intake and not just your calorie intake. Limit your intake of empty-calorie beverages with lots of sugar and/or fat.
4 It s easy to make better beverage choices Stock your refrigerator with nutrient-rich beverages. Carry a water bottle and refill it throughout the day. Choose water, fat-free or low-fat milk and diet or lowcalorie beverages instead of sugar-sweetened beverages. Choose 100 percent fruit juice in moderation. Try drinking vegetable juice for a snack. Go for the smaller size if you choose a sugar-sweetened beverage. Serve water with meals. Add flavor to water by adding a slice of lemon or lime or a splash of 100 percent fruit juice. Be a role model for family and friends by choosing healthy, low-calorie beverages.
5 What do you get for the calories? Nutrients (% Daily Value) 1 percent milk (8 ounces) 100 calories, 8 grams protein Nutrients (% Daily Value) Soda pop (12 ounces) 150 calories, 0 grams protein Calcium Vitamin D Vitamin A Vitamin C Calcium Vitamin D Vitamin A Vitamin C
6 Sports drinks and soft drinks Contain large amounts of sugar and calories May spoil appetite Can cause tooth decay Can increase caloric intake and lead to weight gain
7 Size makes a difference Estimated calorie amounts for popular drinks* (Multiply these amounts by the quantity you consume daily) Calories, Calories, Beverage 12 ounces 20 ounces Fruit punch percent apple juice percent orange juice Lemonade Regular lemon-lime soda Regular cola Sweetened lemon iced tea (bottled, not homemade) Tonic water Regular ginger ale Sports drink Fitness water Unsweetened iced tea 2 3 Diet soda (with aspartame) 0** 0** Carbonated water (unsweetened) 0 0 Water 0 0 *Source: Adapted from Rethink Your Drink, Dept. of Health and Human Services and Centers for Disease Control and Prevention. ** Some diet soft drinks can contain a small number of calories that are not listed on the Nutrition Facts label. (USDA National Nutrient Database for Standard Reference)
8 What s the buzz on energy drinks? Energy comes from stimulants (caffeine, guarana, ginseng and green tea) and sugar. It s difficult to measure the amounts of caffeine in drinks. Drinks can have negative side effects u Nervousness u Irritability u Difficulty sleeping u Increased heart rate u Increased blood pressure
9 Read labels carefully Watch serving sizes there may be several servings in a can or bottle. Compare calories and nutrients. Look for hidden calories in the form of sugar or fat.
10 How much sugar is in soda pop? 12-ounce can 9 to 11 teaspoons sugar* 150 calories* 20-ounce bottle *Source: Soft Drinks and Weight Gain; online at missourifamilies.org 15 to 18 teaspoons sugar* 250 calories*
11 This display was developed by: Pattie Jones, SE Region Nutrition Program Assistant Funded in part by USDA SNAP. Running out of money for food? Contact your local food stamp office or go online to dss.mo.gov/fsd/fstamp. For more information, call MU Extension s Show-Me Nutrition line at An equal opportunity/ada institution
12 This display was developed by: Pattie Jones, SE Region Nutrition Program Assistant Funded in part by USDA SNAP. Running out of money for food? Contact your local food stamp office, or go online to dss.mo.gov/fsd/fstamp. For more information, call MU Extension s Show-Me Nutrition line at For more information, contact: An equal opportunity/ada institution
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