When
we think about how many calories we are consuming, we sometimes leave out the
calories that we consume as beverages. There is some evidence that the body
does not respond to calories in beverages the same way it does to calorie in
food. Your body may not register the calories you drink, so you could end up
consuming more calories than you need. Several research studies point to
decreasing sugar-sweetened beverages as a good strategy to decrease calories
and help manage body weight. Making some simple changes in the beverages you
choose can make a big difference.
It is important to “Know the 3 “C’s” when it comes to beverages— Choosing Calories
Carefully
can help people cut out calories to achieve their health goals.”
Staying hydrated is
essential for life, but not all beverages are created equal. Some fluids
contain calories while others do not. When someone follows a healthy eating
plan, he/she does not need to rely on drinks for energy needs. Non-caloric drinks include: water,
tea, coffee and/or some diet drinks.
Any drink with added calorie-containing sweeteners is labeled
sugar- sweetened. Sugar-sweetened
drinks include: soft drinks, fruit drinks, sweetened- coffee
drinks, smoothies, flavored teas and other contain sugar in ingredients listing
on the label. If sugar is listed first through third or fourth on the label,
then means sugar is the most prominent ingredient in that drink.
Research shows that people who drink more sugar-sweetened
beverages before a meal tend to eat more calories than those who drink much
less sugar-sweetened beverages both before and during the meal. So, what’s the
big concern? People—unaware that they
may need to eat less— can drink more calories during their meals, ultimately
leading to weight gain.
Another good research example of the effects of sugar-sweetened
beverages is that people who cut out calories from drinks lost more weight than
those who cut out the same amount of calories from solid foods. When someone is
trying to lose weight, cutting back on soft drinks and specialty drinks such as
lattes and smoothies could be the best way to go.
Specialty coffee drinks are a favorite “pick-me-up”, but they
often have high amounts of sugar and calories. Many food establishments offer to make lattes with different types of
milk:
Although smoothies can be a good way to add fruit to an eating
plan, sometimes they supply a lot of extra calories. Be sure to watch the size
of the smoothie. Sixteen ounces, which
may be the smallest available, could add as many as 270 calories.
Soft drinks provide
calories, too. Choosing diet drinks can help cut calories.
Americans should
get most of their daily fluids from water, then from tea, coffee, and low-fat
milk.
Water is essential for metabolism and other important body
functions. Tea and coffee provide no calories and have been linked with several
health benefits. Select low-fat milk products which are a great source of
calcium, vitamin D, and high quality protein and whole fruits instead of
sugar-sweetened beverages such as soft drinks and fruit juices.
In summary, Use the 3 “C’s” when it comes to beverages— Choosing Calories Carefully can help people cut out calories to achieve their
health goals.”
• Go for low-fat or fat-free creams and milk products to add to
coffee and tea
• Choose reduced-sugar and reduced-fat syrups and flavorings
• Buy smaller portions of the drinks you love or split a drink
with a friend
• Make smoothies at home using low-fat milk
• Sweeten your favorite drinks with artificial (non-caloric)
sweeteners.
For more information on Choosing Calories Carefully call the
Extension office at 940/627-3341.
