Session 6-3
Tipping the Calorie Balance
Getting to and staying at a healthy weight requires both a healthy eating plan (calories IN) and regular physical activity (calories OUT).
Rethink Your Drink
How many calories a day do you think you consume from your beverages?
Drinks don’t fill you up the way food does and calories from drinks can really add up!
Cutting the calories in your drinks can go a long way to helping you reach your calorie goal.
Switch It!
Small (12 oz) caffè latte w/ fat-free milk instead of Medium (16oz) made with whole milk
Bottle of still or sparkling water instead of 20 oz regular soda
Water with a slice of lemon instead of sweetened iced tea (16 oz)
Sparkling water with a splash of 100% fruit juice instead of 12oz of regular ginger ale
Reduce It!
Another way to cut calories is to think about how much you drink. For high-calorie drinks, size really matters!
Calories in 12 oz: 192 cals
Calories in 12 oz: 180 cals
Calories in 12 oz: 168 cals
Calories in 12 oz: 168 cals
Calories in 12 oz: 148 cals
Calories in 12 oz: 135 cals
Calories in 12 oz: 135 cals
Calories in 12 oz: 124 cals
Calories in 12 oz: 124 cals
Calories in 12 oz: 99 cals
Calories in 12 oz: 2 cals
Calories in 12 oz: 0* cal
Calories in 12 oz: 0 cal
*Some diet soft drinks can contain a small number of calories that are not listed on the nutrition facts label.
Source: Rethink Your Drink. Department of Health and Human Services. Centers for Disease Control and Prevention.
High-Calorie Culprits in Unexpected Places
Become aware of the calories in your beverages.
Many drinks contain more calories than you may think!
Here is the Nutrition Facts label on a 20-ounce bottle of soda. It says that one serving is 8 oz. containing 100 calories and that there are 2 1⁄2 servings in the bottle. If you were to drink the entire bottle, you would take in 250 calories (100cals x 2 1⁄2).
Calories on the Go
Coffee drinks and smoothies may sound innocent, but the calories in some of your favorite items may surprise you. Check the website, or in-store nutrition facts.
When a coffee or smoothie craving kicks in, try these tips:
At the coffee shop:
– Order the smallest size you can get.
– Hold the flavors syrups which contain sugar and add calories.
– Skip the whip cream which adds calories and fat.
– Order plain coffee with skim milk. Or drink it black.
At the smoothie stand:
– Pick the smoothie with the least calories.
– Ask for your smoothie to be made without added sugar. Fruit is naturally sweet.