Transcript Liquid Calories

F.I.T. TECH
VI WEBINAR
How can a simple liquid be so
harmful??
Though grabbing a tasty drink is easy and most of the time done without
thinking, that liquid in your hand can shoot your daily caloric intake
off the charts!!!
HERE’S WHY…
There are four mechanisms that link high caloric beverages with increased weight gain.
1.
Plain and Simple more calories=risk of gaining weight!
Liquid calories do not “run right through” our bodies, we
actually metabolize the nutrients.
Ask yourself these questions…
-How much do I weigh?
-How tall am I?
-How active am I daily?
Then calculate how many calories YOU need per day! www.mypyramid.gov
Now, do you have extra wiggle room to add in mindless sugary beverages?
2. Sweetened beverages have a
chain reaction in the body
When ingested, sugary beverages can increase your blood
sugar or blood glucose levels
Increased blood sugar can lead to health risks such as
hyperglycemia (too much sugar in the blood)
Your body secretes insulin to lower levels of sugar; but
putting too much pressure on your pancreas can lead to
hyperinsulinemia (insulin resistance)
Both these conditions typically make you hungry which
makes you eat more then paves the way for weight gain!
Hyperinsulinemia can be early signs of TYPE II DIABETES!
Liquid calories often aren’t as satiating as solid foods; replacing
solid foods for liquids might leave you feeling hungry, wanting
to consume more calories.
-If drinking your calories don’t fill you up, then compensation
will occur causing you to take in more calories than you use or
necessarily need.
4. Sweetened beverages end
up replacing nutritious ones
“Empty Calories”
Nutrient Dense
How do I know it’s bad?
Check out the Nutrition Facts:
1.
How many calories are in this drink; how does that
contribute to your daily caloric intake?
2.
How many of these calories are from fat?
3.
Avoid fats such as saturated or trans fat (you should
aim for less than 16g of saturated fat and 2g of trans fat
per day)
4.
Check out the total carbohydrates; how will this
percentage of carbohydrate contribute to your daily
intake?
Remember that excess sugar (meaning carbohydrate
not burned up as energy) will be stored in your body as
fat!
5.
6.
Lastly, check out that serving size…now multiply all
those values by that number and that is your
nutritional facts for this whole beverage!!!
Go with water: Women should drink up to 9 servings
of water a day and 13 servings of water for men.
Unsweetened coffee and tea: As long as you aren’t
using any type of sweetener at all, coffee and tea can have
some positive health benefits; however, both contain
caffeine which should be consumed in moderate doses
such as 200-300mg/day.
Skim/lowfat milk or fortified unsweetened
soy drinks: Recommendation is about 2-3 cups a day.
By sticking with skim or lowfat, you are eliminating
unnecessary fat calories which contribute to overall
caloric intake and possibly weight gain.
Diet soft drinks and coffee or tea sweetened
with artificial sweetener: Even though these
drinks are calorie free, they may condition a preference
for sweetness. Because of this, they are to be used in
moderation. Trying staying under 4 servings a day.
100% fruit juices, whole milk and sports
drinks: limit consumption to 1 serving a day. Athletes
may incorporate these drinks in their diet to replenish
glycogen stores and electrolyte levels in their bodies, but
the general public should limit their intake due to high
levels of glucose, fructose, carbohydrate, and fat.
Soft drinks and juice drinks: Also high in sugar,
recommendation is no more than 1 serving a day.
Alcoholic Drinks: The biggest culprit?!
Alcoholic Beverages
Beverage
Serving Size Number of Alcohol
(ounces)
Servings/Beverage
Calories
Beer
12
1
150
Light beer
12
1
110
Dark beer
12
1
168
Non-alcoholic beer
12
1
70
Red wine***
5
1
105
White wine***
5
1
100
Bloody Mary** (Vodka, tomato juice, lemon juice, Worcestershire sauce, Tabasco sauce, 4.6
lime)
1
120
Chocolate martini** (Vodka, Creme de Cacao)
2.5
1.67
188
Cosmopolitan** (Vodka, Triple Sec, Rose's lime juice, cranberry juice)
2.5
1.67
131
Daiquiri** (Light rum, limes, powdered sugar)
2.7
1
137
Gin and tonic** (Gin, tonic water, lime)
7
1.33
189
Margarita** (Coarse salt, lime, white Tequila, Triple Sec, lime juice, crushed ice)
6.3
3
327
Martini** (Gin, dry Vermouth)
2
1.33
119
Mudslide** (Vodka, coffee liqueur, Irish cream, vanilla ice cream)
12
4
820
Pina colada** (Malibu run, pineapple juice, cream
8
2.13
312
Rum and coke****)
12
2.67
361
Screwdriver** (Vodka, orange juice)
7
1.33
208
Whiskey Sour** (Whiskey, lemon juice, powdered sugar, cherry, lemon slice)
3
1.33
125
How many servings do YOU typically consume?
Alcoholic Drinks: The
biggest culprit?!
 Alcohol contributes mindless calories to your diet
 Alcohol often accompanies irresponsible eating
 Alcohol slows down your ability to metabolize fat
 Alcohol means more fat intake, which leads to less muscle.
Less muscle = less fat burning
 Alcohol dehydrates you; your body needs to be well-
hydrated to build and maintain lean muscle mass
“You are what you eat?”
It is a common
misconception that liquid
calories are not as harmful
as those from food
sources.
Are you what you drink too?!
If you are going to
drink your calories,
aim for nutrient rich
and low calorie
drinks.
Choose your drink
portions carefully
And ask yourself this question…
For help calculating your food and drink calories, visit www.mypyramid.gov
Bachman, C., Baranowski, T., & Nicklas, T. (2006). Is There an Association
Between Sweetened Beverages and Adiposity?. Nutrition Reviews, 64(4), 153174. Retrieved from SPORTDiscus database.
Moncur, Laura. (2006, June 24). Liquid Calories Count. Retrieved March 28,
2010 from: http://www.starling-fitness.com/archives/2006/06/24/liquidcalories-count/.
Joshi, Mohit. (2009, April 23). Liquid Calories More to be blamed for weight
gain. Retrieved March 28, 2010 from: http://www.topnews.in/liquid-caloriesmore-be-blamed-weight-gain-2155637.