Diabetic Beverage Lesson by tledet3

EATING SMART ON THE RUN

Drink Smart Making Smart

Drink Choices DRINK MILK • Children 1-2 years: 2 cups per day of whole milk • Children 2-8 years: 2 cups per day of fat-free or low-fat milk • Children 9 years and older: 3 cups per day of fat-free or low-fat milk • Adults: 3 cups per day of fat-free or low-fat milk

• Enjoy milk wi • Enjoy milk on • Enjoy milk in • Enjoy yogurt • Enjoy frozen y • Enjoy yogurt

DRINK 100% JUICE

• Infants: No juice before 6 months. Off juice in a cup, not a Do not give juice at bedtime. Juice should be limited to no m 4 ounces a day. • Children ages 1-6: Limit juice to 4 to 6 ounces per day.

DRINK WATER • Drink six to eight 8-ounce glasses of water each day • Drink more water when it

• Children ages 7 to 18: Limit juice to 8 to 12 ounces per da

• Adults: Select whole fruits—fresh, frozen, canned or dried— juice to get enough fiber.

DRINK FEWER REGULAR SOFT DRINKS • Make them a sometimes drink.

Dan’s Typical Day

A DAYLONG VIEW OF SOME POOR BEVERAGE CHOICES

Breakfast: 8 oz. Chocolate Milk Nutri&on Facts Serving Size 1 cup (8 oz.) Amount Per Serving: Calories 192 Calories from Fat 52 % Daily Value Total Fat 6g 9% Saturated Fat 4g 18% Trans Fat 0g Cholesterol 20mg 7% Sodium 110mg 5% Total Carbohydrate 27g 9% Dietary Fiber 3g 10% Sugars 24 g Protein 9g Vitamin A 10% Vitamin C 1% Calcium 26% Iron 7%

=24 g of sugar

Coffee Break: 12 oz. Tall Mocha Frappuccino Nutri&on Facts Serving Size 12 oz Amount Per Serving: Calories 280 Calories from Fat 100 % Daily Value Total Fat 11g 17% Saturated Fat 7g 35% Trans Fat 0g Cholesterol 35mg 12% Sodium 0 mg 0% Total Carbohydrate 44 g 15% Dietary Fiber <1g 4% Sugars 41g Protein 4g Vitamin A 8% Vitamin C 0% Calcium 10% Iron 4%

= 41g of Sugar

Lunch: 1 can Coke Nutri&on Facts Serving Size 1 can Servings Per Container 1 Amount Per Serving: Calories 140 % Daily Value Total Fat 0g 0% Sodium 45 mg 2% Total Carbohydrate 39g 13% Sugars 39 g Protein 0g

=39g of Sugar

Post-Workout: 32 oz. Powerade Nutri&on Facts Serving Size 8 ﬂ oz (240 mL) Servings Per Container 4 Amount Per Serving: Calories 50 % Daily Value Total Fat 0g 0% Sodium 100 mg 4% Potassium 25mg 1% Total Carbohydrate 14g 5% Sugars 14 g Protein 0g Vitamin B3 10% Vitamin B6 10% Vitamin B12 10%

=56g of Sugar

http://ts1.mm.bing.net/th?id=i.4870618181208384&pid=1.9

Dinner: 8 oz. Sweet Iced Tea Nutri&on Facts Serving Size 1 cup (8 oz.) Amount Per Serving: Calories 70 Calories from Fat 0 % Daily Value Total Fat 0g 0% Cholesterol 0 mg 0% Sodium 10 mg 1% Total Carbohydrate 17 g 6% Sugars 17 g Protein 9g

= 17g of Sugar

After Dinner Drink: Mike’s Hard Lemonade Nutri&on Facts Serving Size 11.2 oz Servings Per Container 1 boQle Amount Per Serving: Calories 220 % Daily Value Total Fat 1.3g 4% Sodium 3mg 1% Total Carbohydrate 37.8g 13% Sugars 30 g Protein 0g

= 30g of Sugar

http://standingby.files.wordpress.com/2008/06/img_4154-mhl.jpg

Total grams of Sugar:

A New Day for Dan DAN DECIDED TO CHANGE HIS LIFESTYLE AND START MAKING HEALTHY CHOICES. HE BEGAN WITH HIS BEVERAGES.

Breakfast: 8 oz. Nonfat Milk Nutri&on Facts Serving Size 1 cup (8 oz.) Amount Per Serving: Calories 86 Calories from Fat 4 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 5mg 2% Sodium 128mg 5% Total Carbohydrate 12g 4% Dietary Fiber 0g 0% Sugars 12g Protein 8g Vitamin A 23% Vitamin C 4% Calcium 50% Iron 1%

=12g of Sugar Saved 12g of Sugar! http://files.recipetips.com/kitchen/images/refimages/tipsOnHealth/dairy/milk.jpg

Coffee Break: Light Frappuccino Nutri&on Facts Serving Size 1 cup (8 ﬂ.oz) Amount Per Serving: Calories 23 % Daily Value Total Fat 0g 0% Cholesterol 1mg 0% Sodium 26mg 1% Total Carbohydrate 3g 1% Sugars 3g Protein 2g 4% Calcium 7%

=3g of Sugar Saved 38g of Sugar!

Lunch: 1 can Coke Zero

Nutri&on Facts Serving Size 1 can Servings Per Container 1 Amount Per Serving: Calories 0 % Daily Value Total Fat 0g 0% Sodium 40 mg 2% Total Carbohydrate 0g 0% Sugars 0 g Protein 0g

=0g of Sugar Saved 39g of Sugar!

Post-Workout: 16 oz. Water Nutri&on Facts Serving Size 1 cup (16 oz.) Amount Per Serving: Calories 0 Calories from Fat 0 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat0g Cholesterol 0mg 0% Sodium 5mg 0% Total Carbohydrate 0g 0% Dietary Fiber 0g Sugars 0g Protein 0g Vitamin A 0% Vitamin C 0% Calcium 0% Iron 0%

=0g of Sugar Saved 56g of Sugar! http://toxicfreekidsblog.org/wp-content/uploads/2011/06/Bottled-water.jpg

Dinner: Crystal Light Lemonade Nutri&on Facts Serving Size 8 ﬂ. oz. Servings Per Container 1 Amount Per Serving: Calories 5 % Daily Value Total Fat 0g 0% Sodium 35 mg 1% Total Carbohydrate 0g 0% Sugars 0 g Protein 0g

=0g of Sugar Save 17g of Sugar!

http://www.kraftbrands.com/crystallight/Pages/default.aspx#/classic/fruit-flavors/lemonade

After Dinner Drink: 5 ounces Merlot

Nutri&on Facts Serving Size 5 oz. Amount Per Serving: Calories 125 Total Fat 0g Sodium 6mg Total Carbohydrate 4g Sugars 1g Protein 0g

Calories from Fat 0 % Daily Value 0% 0% 1%

=1g of Sugar Saved 29g of Sugar!

http://en.wikipedia.org/wiki/File:Red_Wine_Glas.jpg

Total grams of Sugar:

Let’s Compare! Dan’s Typical Day

Dan’s Healthy Day

Breakfast

24 g

12 g

Coffee Break

41 g

Lunch

39 g

Post Workout

56 g

Dinner

17 g

After Dinner

30 g

Total Sugar grams:

202 grams

16 grams

Total Sugar Savings= 186 g

Nutrient Density vs Empty Calories

  Calories from sugar = NO nutritional benefit   How do you decide which drink is best? ¡  Think

about ÷ nutrient density ÷ serving sizes

Nutrient Density vs Empty Calories Nutrient Dense

Non-Nutrient Dense

  Provides vitamins,

  Supply calories, little

minerals, and other substances beneficial to your body   Useful Calories   Example: Milk

health benefit   Empty calories   Example: Soda

Problems with Non-Nutrient Dense Beverages   Can contain added sugars and fat   High calories, low health benefit   Added calories can cause weight gain   Also effect blood sugar levels

Reading Food Labels Nutri&on Facts Serving Size 1 cup (8 oz.) Amount Per Serving Calories 0 Calories from Fat 0 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat0g Cholesterol 0mg 0% Sodium 5mg 0% Total Carbohydrate 0g 0% Dietary Fiber 0g Sugars 0g Protein 0g Vitamin A 0% Calcium 0%

Vitamin C 0% Iron 0%

  4 simple steps! ¡  Step

1: Serving Size ¡  Step 2: Calories ¡  Step 3: Fat ¡  Step 4: Carbohydrates ¡  Step 5: Sugars

Reading Food Labels STEP 1: Serving Size

Nutri&on Facts Serving Size 8 ﬂ oz (240 mL) Servings Per Container 4 Amount Per Serving: Calories 50 % Daily Value Total Fat 0g 0% Sodium 100 mg 4% Potassium 25mg 1% Total Carbohydrate 14g 5% Sugars 14 g Protein 0g Vitamin B3 10% Vitamin B6 10% Vitamin B12 10%

  Helps you compare

beverages   Determine how much is a serving size   Determine how many servings are in container

Reading Food Labels Step 2: Calories

  Calories: measure of

energy   The number of servings you choose determines number of calories you consume

Reading Food Labels Step 3: Fat

Nutri&on Facts Serving Size 1 cup(8 oz.) Amount Per Serving: Calories 149 Calories from Fat 56 % Daily Value Total Fat 8g 12% Saturated Fat 5g 25% Trans Fat 0g Cholesterol 24mg 8% Sodium 105mg 5% Total Carbohydrate 12g 4% Dietary Fiber 0g 0% Sugars 12g Protein 8g 16% Vitamin A 23% Vitamin C 4% Calcium 50% Iron 1%

  Limit fat in diet   Too much fat increases

risk for heart disease or cancer   Beverage with least amount of fat is best

Reading Food Labels Step 4: Carbohydrates

  Includes: dietary fiber,

sugar, and sugar alcohols   Impacts blood sugar   Choose beverage lowest in carbohydrates

Reading Food Labels Step 5: Sugars

Nutri&on Facts Serving Size 8 ﬂ oz (240 mL) Servings Per Container 4 Amount Per Serving: Calories 0 % Daily Value Total Fat 0g 0% Sodium 100 mg 4% Potassium 25mg 1% Total Carbohydrate 0g 0% Sugars 0g Protein 0g Niacin 10% Vitamin B6 10% Vitamin B12 10%

  Sugars are

carbohydrates   Same effect on blood sugar   Choose beverage lowest in sugar

Water   Why is it necessary? ¡  Body

is 60% water ¡  Lose water throughout the day ¡  Rehydrate

Nutri&on Facts Serving Size 1 cup (8 oz.) Amount Per Serving Calories 0 Calories from Fat 0 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat0g Cholesterol 0mg 0% Sodium 5mg 0% Total Carbohydrate 0g 0% Dietary Fiber 0g Sugars 0g Protein 0g Vitamin A 0% Calcium 0%

Vitamin C 0% Iron 0%

Flavor your Water   Chilled Apple Cider (see recipe)   Fruit and Herb Combinations ¡  Slice Strawberries + Basil ¡  Raspberries + Mint ¡  Lemon Wedges + Ginger ¡  Sliced Cucumbers + Mint   Bubble water

TIP: Puree fruit + herbs and freeze in cubes to add to water for a quick fix! http://worldofrandi.com/2010/10/07/the-apple-cider-at-starbucks-is-just-hot-apple-juice/ http://naturallivingsocal.blogspot.com/2012/06/fruit-flavored-water-make-your-own_12.html

Artificial Sweeteners   Synthetic sugar substitutes   Often derived from natural sugars   Does not increase blood glucose

http://blisstree.com/tag/artificial-sweeteners/

Artificial Sweeteners   Are they safe?   American Diabetes Association recommendation   Example: Crystal light

Nutri&on Facts Serving Size 8 ﬂ. oz. Servings Per Container 1 Amount Per Serving: Calories 5 % Daily Value Total Fat 0g 0% Sodium 35 mg 1% Total Carbohydrate 0g 0% Sugars 0 g Protein 0g

http://www.tastamonials.com/wp-content/uploads/2012/04/low-calorie-low-fat-crystal-light-on-the-go-packs.jpg

Alcohol   Problem with alcoholic beverages ¡  No

nutrition labels ¡  Do contain calories ¡  Can cause hypoglycemia   Serving Size ¡  Men: 2 drinks or less ¡  Women: 1 drink or less

http://m24digital.com/en/2010/11/01/alcohol-is-considered-more-dangerous-than-drugs/

Alcohol   What is a serving? ¡  1.5

oz distilled spirits ¡  5 oz glass of wine ¡  12 oz of beer

http://www.cocktailtimes.com/awareness/

Alcohol

Nutri&on Facts Serving Size 1.5 ﬂ. oz.

Amount Per Serving:

Calories 38

Calories from Fat 0

% Daily Value

Total Fat 0g

Sodium 1mg

Total Carbohydrate 4g

Sugars 0g

Protein 0g

  Distilled Spirits ¡  Whiskey, Rum, Gin ¡  Serving Size ÷ 1.5 oz

Alcohol

Nutri&on Facts Serving Size 1 serving (5 oz.) Amount Per Serving: Calories 125

Calories from Fat 0

% Daily Value

Total Fat 0g

Sodium 6mg

Total Carbohydrate 4g

Sugars 1g

Protein 0g

  Wine ¡  Red, White, or Pink ¡  Serving Size ÷ 5 oz.

Alcohol

Nutri&on Facts Serving Size 12 ﬂ. oz.

Amount Per Serving:

Calories 153

Calories from Fat 0

% Daily Value

Total Fat 0g

Sodium 14mg

Total Carbohydrate 13g

Sugars 0g

Protein 0g

  Light Beer ¡  Can or bottle ¡  Serving Size ÷ 12 oz.

Alcohol   When drinking alcohol ¡  Be

sure to eat when consuming   Test blood glucose regularly   Avoid alcohol if trying to lose weight   Always consider serving sizes

Alcoholic Beverage Options   Use light or diet options to create drink mixers ¡  Example:

Wine Spritzers made with Sprite Zero ¡  Use seltzer water for mixed drinks   Ask if “light” or “skinny” brands of alcohol are available ¡  Bud Light, Skinny Girl Margarita   Choose light alcohol over dark

Vodka and Crystal Light

1 sugar cube = 1 teaspoon

Sugar Demonstration How much sugar is in your drink? http://www.healthytimesblog.com/2011/04/how-many-sugar-cubes-in-your-drinks/

Let’s Compare! Dan’s Typical Day

Dan’s Healthy Day

Breakfast

24 g

12 g

Coffee Break

41 g

Lunch

39 g

Post Workout

56 g

Dinner

17 g

After Dinner

30 g

Total Sugar grams:

202 grams

16 grams

Total Sugar Savings= 186 g

Which is Best? o  Instructions: o  o  o

Each slide will show 2 beverage nutrition labels Compare the nutrition labels and choose which is best Write the answer on your activity answer sheet

HINT: Use the 5 Simple Steps from earlier!

Breakfast Skim Milk

Whole Chocolate Milk

Nutri&on Facts

Serving Size 1 cup (8 oz.) Amount Per Serving: Calories 86 Calories from Fat 4 % Daily Value Total Fat 0g 0% Saturated Fat 4g 0% Trans Fat 0g Cholesterol 5mg 2% Sodium 128mg 5% Total Carbohydrate 12g 4% Dietary Fiber 0g 0% Sugars 12g Protein 8g Vitamin A 23% Vitamin C 4% Calcium 50% Iron 1%

Serving Size 1 cup (8 oz.) Amount Per Serving: Calories 192 Calories from Fat 52 % Daily Value Total Fat 6g 9% Saturated Fat 4g 18% Trans Fat 0g Cholesterol 20mg 7% Sodium 110mg 5% Total Carbohydrate 27g 9% Dietary Fiber 3g 10% Sugars 24 g Protein 9g Vitamin A 10% Vitamin C 1% Calcium 26% Iron 7%

Coffee Break Iced Vanilla Latte with non-fat milk

Iced White Chocolate Mocha with non-fat milk

Nutri&on Facts

Serving Size 12 oz Amount Per Serving: Calories 120 Calories from Fat 0 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 0 mg 0% Total Carbohydrate 24g 8% Dietary Fiber 0g 0% Sugars 22g Protein 6g Vitamin A 6% Vitamin C 2% Calcium 15% Iron 0%

Serving Size 12 oz Amount Per Serving: Calories 320 Calories from Fat 110 % Daily Value Total Fat 12g 19% Saturated Fat 8g 40% Trans Fat 0g Cholesterol 35mg 12% Sodium 0mg 0% Total Carbohydrate 44g 15% Dietary Fiber 0g 0% Sugars 41g Protein 9g Vitamin A 10% Vitamin C 2% Calcium 30% Iron 0%

Soda Diet Soda

Soda

Nutri&on Facts

Serving Size 1 can Servings Per Container 1 Amount Per Serving: Calories 0 % Daily Value Total Fat 0g 0% Sodium 40 mg 2% Total Carbohydrate 0g 0% Sugars 0 g Protein 0g

Serving Size 1 can Servings Per Container 1 Amount Per Serving: Calories 140 % Daily Value Total Fat 0g 0% Sodium 45 mg 2% Total Carbohydrate 39g 13% Sugars 39 g Protein 0g

Smoothies Angel Food

“Skinny” Angel Food

Nutri&on Facts

Serving Size 20 oz. Amount Per Serving: Calories 354 Calories from Fat 1 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 1mg 0% Sodium 50mg 2% Total Carbohydrate 84g 28% Dietary Fiber 6g Sugars 75g Protein 4g

Serving Size 20 oz. Amount Per Serving: Calories 254 Calories from Fat 1 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 1mg 0% Sodium 50mg 2% Total Carbohydrate 61g 20% Dietary Fiber 6g Sugars 52g Protein 4g 8%

Powerade Powerade (2.5 Servings)

Powerade (4 Servings)

Nutri&on Facts

Serving Size 8 ﬂ oz (240 mL) Servings Per Container 2.5 Amount Per Serving: Calories 50 % Daily Value Total Fat 0g 0% Sodium 100 mg 4% Potassium 25mg 1% Total Carbohydrate 14g 5% Sugars 14 g Protein 0g Vitamin B3 10% Vitamin B6 10% Vitamin B12 10%

Serving Size 8 ﬂ oz (240 mL) Servings Per Container 4 Amount Per Serving: Calories 50 % Daily Value Total Fat 0g 0% Sodium 100 mg 4% Potassium 25mg 1% Total Carbohydrate 14g 5% Sugars 14 g Protein 0g Vitamin B3 10% Vitamin B6 10% Vitamin B12 10%

Alcoholic Beverage Whiskey and Coke

Whiskey and Diet Coke

Nutri&on Facts

Serving Size 1 drink (7.5 oz.) Servings Per Container 1 Amount Per Serving: Calories 179 % Daily Value Total Fat 0g 0% Sodium 27mg 1% Total Carbohydrate 22g 7% Sugars 22g Protein 0g 0%

Serving Size 1 drink (7.5 oz.) Servings Per Container 1 Amount Per Serving: Calories 104 % Daily Value Total Fat 0g 0% Sodium 16mg 0% Total Carbohydrate 1g 0% Sugars 0g Protein 0g 0%

http://freddysbar.com/events/430/whiskey-coke-open-mic/

Orange Beverage Orange Juice

Orange Fanta

Nutri&on Facts Serving Size 1 cup (8 oz.) Amount Per Serving: Calories 112 Calories from Fat 0 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 2mg 0% Total Carbohydrate 26g 9% Dietary Fiber 1g 0% Sugars 21g Protein 1g Vitamin A 10% Vitamin C 200% Calcium 3% Iron <1%

Nutri&on Facts Serving Size 8 ﬂ. oz. Servings Per Container 2 Amount Per Serving: Calories 110 % Daily Value Total Fat 0g 0% Sodium 35mg 1% Total Carbohydrate 30g 10% Sugars 30g Protein 0g

Letâ&#x20AC;&#x2122;s Review the Answers

Breakfast Skim Milk

Whole Chocolate Milk

Nutri&on Facts

Coffee Break Iced Vanilla Latte with non-fat milk

Iced White Chocolate Mocha with non-fat milk

Nutri&on Facts

Soda Diet Soda

Soda

Nutri&on Facts

Serving Size 1 can Servings Per Container 1 Amount Per Serving: Calories 0 % Daily Value Total Fat 0g 0% Sodium 40 mg 2% Total Carbohydrate 0g 0% Sugars 0 g Protein 0g

Serving Size 1 can Servings Per Container 1 Amount Per Serving: Calories 140 % Daily Value Total Fat 0g 0% Sodium 45 mg 2% Total Carbohydrate 39g 13% Sugars 39 g Protein 0g

Smoothies Caribbean Way

Angel Food

Nutri&on Facts

Serving Size 20 oz. Amount Per Serving: Calories 395 Calories from Fat 0 % Daily Value Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 4mg 0% Total Carbohydrate 97g 32% Dietary Fiber 6g Sugars 89g Protein 1g

Powerade Powerade (2.5 Servings)

Powerade (4 Servings)

Nutri&on Facts

Alcoholic Beverage Whiskey and Coke

Whiskey and Diet Coke

Nutri&on Facts

Serving Size 1 drink (7.5 oz.) Servings Per Container 1 Amount Per Serving: Calories 179 % Daily Value Total Fat 0g 0% Sodium 27mg 1% Total Carbohydrate 22g 7% Sugars 22g Protein 0g 0%

Serving Size 1 drink (7.5 oz.) Servings Per Container 1 Amount Per Serving: Calories 104 % Daily Value Total Fat 0g 0% Sodium 16mg 0% Total Carbohydrate 1g 0% Sugars 0g Protein 0g 0%

http://freddysbar.com/events/430/whiskey-coke-open-mic/

Orange Beverage Orange Juice

Orange Fanta

Nutri&on Facts Serving Size 8 ﬂ. oz. Servings Per Container 2 Amount Per Serving: Calories 110 % Daily Value Total Fat 0g 0% Sodium 35mg 1% Total Carbohydrate 30g 10% Sugars 30g Protein 0g

EATING SMART ON THE RUN

Drink Smart

Making Smart Drink Choices DRINK MILK • Children 1-2 years: 2 cups per day of whole milk • Children 2-8 years: 2 cups per day of fat-free or low-fat milk • Children 9 years and older: 3 cups per day of fat-free or low-fat milk • Adults: 3 cups per day of fat-free or low-fat milk

• Enjoy milk with meals • Enjoy milk on cereal • Enjoy milk in hot beverages • Enjoy yogurt to go • Enjoy frozen yogurt • Enjoy yogurt smoothies

DRINK 100% JUICE • Infants: No juice before 6 months. Off juice in a cup, not a bottle. Do not give juice at bedtime. Juice should be limited to no more than 4 ounces a day. • Children ages 1-6: Limit juice to 4 to 6 ounces per day.

DRINK WATER • Drink six to eight 8-ounce glasses of water each day

• Children ages 7 to 18: Limit juice to 8 to 12 ounces per day. • Adults: Select whole fruits—fresh, frozen, canned or dried—rather than juice to get enough fiber.

QUESTIONS? • Drink more water when it is very warm or you are more physically active

• Keep a water bottle handy in the car, at home, work or school • Drink water before, during and after physical activity

DRINK FEWER REGULAR SOFT DRINKS • Make them a sometimes drink. • Drink smaller portions. • Drink diet soft drinks or tea sweetened with low-calorie sweeteners.