sign in sign up
<<
Home , Candy, Food

Drinks, , , Out, and

Session 3

Assessment Background Information Tips Goals

Drinks, Desserts, Assessment Snacks, Eating Out, and Salt

Could be Needs to On an average DAY, Desirable improved be improved

1a. How many 12-ounce servings of -sweetened 0 1 2+ beverages do you ? Sugar-sweetened beverages include regular sodas, bottled drinks, and Kool- (including drinks like Coke™, Pepsi™, Sprite™, Snapple™, lemonade, or fruitade and sports or drinks). Do NOT include coffee or , or beverages with artificial sweeteners like Crystal Light.

1b. How many 12-ounce servings of iced tea or coffee do you drink a day? ______If 1 or more, answer the next question. Is the iced tea or coffee unsweetened (include artificially un- half sweet tea sweetened), half sweetened, or sweet tea or coffee? sweetened sweetened or coffee

1c. How many cups of hot tea or coffee do you drink per day? ______If 1 or more, answer the next question. How much sugar do you add to each cup (do not include 1-2 3+ artificial sweeteners)? None teaspoons teaspoons

In an average WEEK, how many servings of these foods do you eat?

2. Doughnuts, sweet rolls, pies, cakes, , 0-1 2-3 4+ or candy (do not include dark )

3. Frozen desserts like cream, ice , , or frozen 0-2 3-4 5+

4. chips (like chips, corn chips, tortilla chips, or 0-2 3-4 5+ puffs), crackers, or

In an average WEEK...

5. How many times do you eat out at , get food 0-2 3-4 5+ delivered, or get carry-out from restaurants? (Include fast-food restaurants.)

Drinks, Desserts, Snacks, Eating Out, and Salt 53

Drinks, Desserts, Background Information Snacks, Eating Out, and Salt

Why Should I Limit Sugar-Sweetened Drinks, Like Regular Soda, Sports and Energy Drinks, and Sweet Tea? Sugar-sweetened drinks contain a lot of sugar to make them good. It is the high sugar content that makes these drinks unhealthy for everyone and raises the sugar for those with . About ½ of the typical Americans’ sugar intake is from sugar-sweetened drinks. Û add lots of extra , but no (they don’t have , , fiber, etc.). An average 12-ounce soda has 140 calories, which is about 9 teaspoons of sugar. Û Sugar-sweetened drinks don’t make you feel full, leaving you hungry and wanting more food. Û Drinking sugar-sweetened drinks each day can increase your risk of becoming overweight or developing diabetes.

How Do I Know if My Drink Has ? Limit One way to do this is by checking the drink label for sugars. Also, sodas and common types of sugar-sweetened drinks include: Û Non- sodas (sof drinks) Û Sweet tea other sugary Û Fruit punch and lemonade Û Kool-Aid™ Û Sports and energy drinks Û Sweetened coffee drinks drinks.

If I Limit Sugar-Sweetened Drinks, What Can I Drink Instead? When people hear they should limit sugar-sweetened drinks, they ofen ask, “What can I drink instead?” In fact, there are many options that don’t have a lot of added sugar, including: Û Plain , with a twist of or for a fresh taste. Û Carbonated water (Seltzer water) mixed with a splash of 100% fruit juice. Û A small amount of 100% fruit juice (half a cup). Û Plain milk. Û Unsweetened or lightly sweetened iced tea, hot or herbal tea, or coffee. If you need to sweeten your tea or coffee, 1 to 2 teaspoons of sugar per cup or glass is okay. Half and half or milk are OK too.

Drinks, Desserts, Snacks, Eating Out, and Salt 55 Drinks, Desserts, Snacks, Eating Out, Background Information and Salt

What Else Should I Know About Choosing Drinks? Û In some studies, artificial sweeteners seem to cause weight gain and increase the risk for diabetes. So it is best to limit diet sodas and use of artificial sweeteners in tea or coffee to once a day or less (or not drink artificially sweetened drinks at all). Û Small amounts of alcohol are okay. Some studies suggest a small amount of alcohol may reduce the risk of heart disease and most studies suggest small amounts of alcohol do not cause harm. ✦ A small amount of alcohol is 1 drink per day for a woman or up to 2 drinks per day for a man. ✦ A drink is 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor. ✦ Alcohol is not recommended as a way to avoid heart disease because of its other effects. For instance, even small amounts of alcohol in women may increase a woman’s chance of getting breast . Additionally, drinking large amounts has many other harmful effects. Now that you’ve learned about how to choose healthier drinks, it is time to learn some more about desserts, sweets, and snacks.

Desserts, Sweets, and Snacks As you have been learning, making healthy food choices doesn’t mean you can’t enjoy what you eat. Tere are many foods that are naturally sweet or enjoyable and are still good for you.

How Can I Enjoy Desserts and Sweets and Still Eat Healthy? You can eat desserts and sweets and still have a . Whether you have diabetes or not, think carefully about what type of sweets to eat and how much and how ofen. About 1/3 of Americans’ sugar intake comes from snacks and sweets. So, it is a good idea to fill up on healthy foods, so that you are not as hungry for desserts and sweets. Here are some tips for enjoying desserts and sweets:

56 Drinks, Desserts, Snacks, Eating Out, and Salt Drinks, Desserts, Background Information Snacks, Eating Out, and Salt

Û Save sweets for special occasions (birthdays and holidays) and a couple of times per week or less. Û Try eating fruit as a naturally sweet and healthy . Û Chocolate may reduce the risk of heart disease and may be better for your heart than regular chocolate. ✦ A small amount of dark chocolate (more than 50% ), such as half to one ounce, is a good choice for dessert. ✦ Te higher the cocoa solid content, the less sugar. For those with diabetes, 70% cocoa or higher is best. Û In general, stay away from store-bought doughnuts, sweet rolls, pies, cakes, cookies, candies, and cream-filled desserts. Tese foods have lots of sugar. Û Try making your own desserts (check out these recipes).

How Can I Enjoy Snacks and Still Eat Healthy? Tere is nothing wrong with eating snacks between . As you’ve heard before, , , and nuts are good snack choices. But, many people crave other snacks such as chips and crackers. It is okay to eat chips and crackers now and then. Healthier options for snack chips and crackers can be found in most stores. Here are some tips for healthier chip and crackers choices: Û Choose chips and crackers that are made with . Û Consider the lightly salted options. Û For crackers, choose whole or whole grains. Û Pay attention to portion size since it is easy to overdo it on the chips. Take a small serving out of the bag and then close the bag and put it away. Û Try making at home. It’s easy, does not cost much, and great. You can even try adding your own .

Drinks, Desserts, Snacks, Eating Out, and Salt 57 Drinks, Desserts, Snacks, Eating Out, Background Information and Salt

Eating Out When eating away from home it is ofen hard to make healthy choices. Knowing what to eat at restaurants can be especially hard. In this section, we review ways to eat out and still be good to your heart.

What Are Some Healthier Choices I Can Make When Eating Out? can be convenient, tasty, and doesn’t cost a lot, but many options at fast food restaurants are not healthy. If you eat at fast food restaurants, remember: Û Stay away from the large or “supersized” sugar- sweetened beverages. Consider other drink options reviewed earlier in this section. Û Select healthy sides like fruit cups or side . Û Order whole wheat or if available, rather than white bread. Û Ask for the Nutrition Facts sheet to help make the best choices. Û Spicy ofen means extra salty, so best not to eat spicy fast foods very ofen.

58 Drinks, Desserts, Snacks, Eating Out, and Salt Drinks, Desserts, Background Information Snacks, Eating Out, and Salt

When You Eat at Sit-Down Restaurants: Û If you think you may not finish the , ask for a take-away when you first get your meal, so you will not be tempted to “clean your ” when you are full. Û Avoid all-you-can-eat buffets or, if you eat at one, have a good plan about what you will eat.

What Are Some Other Strategies for Eating Out? When eating out, there may not be as many healthy options as you’d like. So it’s important to have a plan for picking the most healthful foods. Planning ahead is especially important if you are eating fast food. To make healthy choices when dining out, Û Limit sugar sweetened beverages. Û For , try eggs on a whole wheat muffin or with whole wheat . Û Enjoy a burger or as your meal, on a whole wheat or bread, if available. Û with veggies is a reasonable choice. Û Most entrees at sit down restaurants are fine. Û Consider a side other than fries or potatoes, such as salad, fruit, or vegetables. Or consider ordering a large salad for your meal. Û If you order fries or dessert, get a small portion or share a larger one.

Drinks, Desserts, Snacks, Eating Out, and Salt 59 Drinks, Desserts, Snacks, Eating Out, Background Information and Salt

What About (Salt)? Experts are not sure how much sodium is best for heart , but most agree that large amounts of sodium should be avoided. To lower the amount of salt you are eating, keep in mind that most of the salt in your diet comes from processed and foods rather than from the salt shaker. Û If you follow the food suggestions in this program and do not eat out very ofen (ofen is more than twice a week), your sodium intake will likely be fine. Û When eating at fast food restaurants, try to keep the total sodium amount of each meal less than 1500 mg. Most fast food restaurants have list with sodium content of all items. Û At fast food restaurants, spicy ofen means salty. Check the menu item and if it has more than 1500 mg of sodium, consider ordering something else that has less sodium. Û Avoid regular consumption of food high in sodium. Û If you eat canned vegetables or , it is best to use the lower sodium option. Limit High Which Types of Foods Are Usually Salt Boxed High in Salt? Te following processed foods are high in sodium: Û Boxed and frozen dinners (like macaroni & cheese or Helper®) Û Canned and vegetables Û Frozen vegetables with Û Frozen Û Cheese sauces Û , ham, , hot dogs

60 Drinks, Desserts, Snacks, Eating Out, and Salt Drinks, Desserts, Background Information Snacks, Eating Out, and Salt

What Can I Use Instead of Salt to Season My Food? Summary Here is a summary of key points Lowering salt doesn’t have to mean poor taste. Many from Drinks, Desserts, Snacks, and spices can be as flavorful as salt. Eating Out, and Salt. To bring out the flavor in your foods without adding salt, Â Try to limit the amount of try the following herbs and spices. sugar-sweetened beverages Û For : Use sage, garlic, thyme, pepper, or turmeric. you drink, because they add Û For : Use paprika, rosemary, curry, or garlic or calories and no nutrition. If powder. you drink 2 or more sugar- sweetened beverages per day, Û For pork: Use thyme, basil, sage, pepper, curry, or garlic reducing the amount you drink or onion powder. to 1or less per day is one of Û For fish: Use lemon or lime juice, dill, or garlic or onion the most important changes powder. you can make to improve your Û Try Mrs. Dash® or make your own and health. Also, it is best to avoid mixture. Keep it in a shaker and use when or at using artifcial sweeteners. the table. Â Go easy on desserts and Û Be careful! Some seasonings and sauces have lots of sweets, and try fruit instead. salt: garlic and onion , poultry seasoning, soy , Â Choose healthier snack food sauce, ketchup, some hot sauces, and spaghetti options. and sauces. Â Make smart choices when eating out at restaurants, and try to eat out less often. Â Be careful about the amount of salt that is in processed and restaurant foods.

Drinks, Desserts, Snacks, Eating Out, and Salt 61 Drinks, Desserts, Snacks, Eating Out, Tips and Salt ✔ Check the goals you want to work on for the next contact. 1. Choose healthy drinks. ✻ Aim to replace sugar-sweetened drinks with healthy drinks like water, lightly sweetened tea or coffee, milk, or small portions of 100% fruit juice. ✻ It is also best to limit diet sodas and other drinks that use artificial sweeteners. ✻ Good choices are unsweetened or lightly sweetened iced tea, hot tea, or coffee. If you need to sweeten your tea or coffee, 1 to 2 teaspoons per cup or glass is okay. It is fine to use 1 to 2 tablespoons of milk or half and half in tea or coffee. Most experts think it is better to use half and half or milk in coffee rather than sugar. ✻ Other good choices are: • Seltzer water with a splash of lemon, lime, or fruit juice. • 100% fruit juice, but aim for 1/2 cup or less per day. • Plain milk.

2. Watch out for sweets. Choose other foods for snacks or desserts. ✻ Fill up on healthy foods so you are not as hungry for sweets. ✻ Try fruit for dessert. ✻ Save sweets for special occasions (birthdays and holidays), not every day. ✻ When you do eat sweets, eat small amounts. ✻ Stay away from store-bought doughnuts, sweet rolls, pies, cakes, cookies, candy bars (except dark chocolate), caramel candies, and cream-filled desserts. Tese foods are very high in sugar. ✻ A small amount of dark chocolate (dark chocolate should have more than 50% cocoa solids) is a good choice for dessert. Dark chocolate in small amounts (half to one ounce per serving) is thought to be good for your heart. Te higher the cocoa solid content, the less sugar. For those with diabetes, 70% cocoa solids or higher is best.

62 Drinks, Desserts, Snacks, Eating Out, and Salt Drinks, Desserts, Tips Snacks, Eating Out, and Salt

3. Choose cold and frozen desserts with care. Aim to eat 2 or fewer servings of frozen dessert each week. ✻ For a refreshing summer dessert, have a chilled slice of watermelon or a of fresh berries with regular vanilla yogurt. ✻ Try popsicles as a tasty treat. Be sure store-bought popsicles are made with 100% fruit juice, or make your own. Freeze 100% fruit juice in small cups with popsicle sticks. ✻ If you want a frozen dessert, eat a small amount (about half a cup) of ice cream or frozen yogurt.

4. Be careful with snack chips and crackers. ✻ Choose lightly salted chips and crackers made with vegetable . ✻ When possible, choose crackers. ✻ Instead of snack chips or crackers, try raw vegetables, fruit, or a small handful of nuts. Tese are healthier options. ✻ Try making popcorn at home.

5. Make good choices when you eat at restaurants. ✻ When you eat out, choose what you eat carefully. ✻ Choose healthy menu items such as: • For breakfast, try eggs on a whole wheat muffin or with whole wheat toast. • Enjoy a burger or sandwich as your meal, on a whole wheat bun or bread, if available. • Pizza with veggies is a reasonable choice.

Continued ➔

Drinks, Desserts, Snacks, Eating Out, and Salt 63 Drinks, Desserts, Snacks, Eating Out, Tips and Salt

• Most entrees at sit down restaurants are fine. • Consider a side other than fries or potatoes, such as salad, fruit, or vegetables. Consider a large salad for your meal. • Full salad dressings and spreads are made from healthy —use these instead of the low-fat or no-fat options. ✻ Instead of eating out, prepare food at home because you know what are used. Tis is especially true for fried foods because sometimes it is not easy to find out if restaurants use healthy oils. ✻ Avoid drinks with lots of sugar. In restaurants that have unsweetened and sweetened tea, ask for a mixture (half unsweetened and half sweetened). ✻ As portions sizes are ofen large, split an order with a friend, or eat half of the portion and take the rest home for another meal. ✻ Order small portion sizes.

64 Drinks, Desserts, Snacks, Eating Out, and Salt Drinks, Desserts, My Goals and First Steps Snacks, Eating Out, and Salt

My Goals and First Steps To make changes, it is important to make goals and keep track of your progress. Enter the 2 goals you selected to work on today. Ten enter your “First Steps” for achieving these goals. First Steps should be specific and realistic to get you started. To plan First Steps, think about: Â When you will start working towards this goal. Â What you need to get started. Â If you can actually reach the goal. Finally, keep track of your progress using the tables provided.

Drinks, Desserts, Snacks, Eating Out, and Salt 65 Drinks, Desserts, Snacks, Eating Out, My Goals and First Steps and Salt

Date: ______

Goal 1: ______Goal 2: ______

______

______

First Steps: ______First Steps: ______

______

______

Place this sheet where you will see it often ( or bathroom mirror). You may monitor goals by the week (left side of table) or by the day (right side of table).

GOAL 1: Did you meet your goal? (Check for Yes, or for No)

Week Weekly Daily Goal Goal Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 2 3 4 5

GOAL 2: Did you meet your goal? (Check for Yes, or for No)

Week Weekly Daily Goal Goal Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 2 3 4 5

66 Drinks, Desserts, Snacks, Eating Out, and Salt