Making Smart Drink Choices

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Making Smart Drink Choices
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Moving More lets take a break and get moving.
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How Much Sugar?
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20-Ounce Cola
17 Teaspoons of Sugar
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18 Teaspoons of Sugar
20-Ounce Fruitopia
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20-Ounce Powerade
9 Teaspoons of Sugar
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What is a Soft Drink?

• Soda
• Lemonade
• Sweet tea
• Sports drinks
• Fruit drinks
• Any beverage sweetened with sugar or sugar
  substitute

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How many soft drinks do you drink each day?
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Sugar
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Extra Calories
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What difference does two cans of regular soda per
day make?
2 cans per day 109,500 calories
109,500 calories 31 extra pounds
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No Nutrients
Non-diet Soda
Orange Juice
1 Milk
Per 12-ounce serving
Calories 160 168 153 Vitamin A,
IU 0 291
750 Vitamin C, mg 0 146
3 Calcium, mg 0 33
450 Magnesium, mg 0
36 51 Potassium, mg 0
711 352
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How can you and your family make smart drink
choices?
Choose soft drinks every once in a while and
drink smaller portions.
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How can you and your family make smart drink
choices?
Decrease the amount of sugar you add to tea.
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How can you and your family make smart drink
choices?
If you drink soft drinks, choose diet soft drinks.
SUGAR
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How can you and your family make smart drink
choices?
Choose healthier beverages such as low-fat or
fat-free milk.
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How can you and your family make smart drink
choices?

Choose low-fat or fat-free milk

• Bones
• Teeth
• Muscles
• Nerves

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How much milk should you and your family drink?

• Children between 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

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What is a milk equivalent?
One cup (8 ounces) of low-fat or fat-free milk is
equal to

• 8 ounces of low-fat or fat-free yogurt
• 8 ounces of low-fat or fat-free frozen yogurt
• 1 ½ ounces of low-fat cheese

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Quick and Easy Ways to Get More Milk

• Drink milk with meals
• Put milk on cereal
• Add milk to hot beverages
• Take yogurt to go
• Enjoy frozen yogurt
• Make yogurt smoothies
• Make soups with low-fat or fat-free milk
• Use dry milk powder in cooking

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What if you dont drink milk or eat yogurt or
cheese?

• Lactose-intolerance
• Allergy to dairy products
• Dislike for dairy products
• Ethical or religious reasons

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Non-dairy Sources of Calcium

• Calcium-fortified rice or soy milk
• Calcium-fortified orange juice
• Calcium-fortified cereal
• Canned salmon with bones or sardines
• Almonds
• Broccoli
• Green leafy vegetables (collards, spinach, kale
  and bok choy)

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How can you and your family make smart drink
choices?
Choose water

• Controls body temperature
• Carries nutrients
• Aids breathing
• Protects organs
• Protects joints

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How much water should you and your family drink?

6-8 (8 ounce) glasses each day

• More needed during warm weather
• More needed with physical activity

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How can you and your family make smart drink
choices?

Choose water

• Keep water handy.
• Drink water before, during, and after physical
  activity.
• Encourage children to drink water.
• Order water at restaurants.

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What is a 100 juice?
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How much juice should you and your family drink?

• Infants 6 months or older
• No more than 4 ounces a day
• Children 1-6 years
• Limit to 4 to 6 ounces a day
• Children 7-18 years
• Limit to 8 to 12 ounces a day
• Adults
• Select whole fruit (fresh, frozen, canned or
  dried)

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Eating Smart try this recipe for you and your
family.
Fruit Smoothies
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What one change will you make in what you and
your family choose to drink?
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What will make this hard for you and your family?
How can you overcome this challenge?
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Making Smart Drink Choices