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Drinks, Desserts, Snacks, Eating Out, and Salt

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Drinks, Desserts, Snacks, Eating Out, and Salt Drinks, Desserts, Snacks, Eating Out, and Salt 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 sugar-sweetened 0 1 2+ beverages do you drink? Sugar-sweetened beverages include regular sodas, bottled fruit drinks, and Kool-Aid (including drinks like Coke™, Pepsi™, Sprite™, Snapple™, lemonade, or fruitade and sports or energy drinks). Do NOT include coffee or tea, 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, cookies, 0-1 2-3 4+ or candy (do not include dark chocolate) 3. Frozen desserts like ice cream, ice milk, sherbet, or frozen 0-2 3-4 5+ yogurt 4. Snack chips (like potato chips, corn chips, tortilla chips, or 0-2 3-4 5+ cheese puffs), crackers, or pretzels In an average WEEK... 5. How many times do you eat out at restaurants, 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 taste good. It is the high sugar content that makes these drinks unhealthy for everyone and raises the blood sugar for those with diabetes. About ½ of the typical Americans’ sugar intake is from sugar-sweetened drinks. Û Sugars add lots of extra calories, but no nutrition (they don’t have vitamins, minerals, 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 Added Sugar? 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-diet 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 water, with a twist of lemon or lime 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 cancer. 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 healthy diet. 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 dessert. Û Chocolate may reduce the risk of heart disease and dark chocolate may be better for your heart than regular chocolate. ✦ A small amount of dark chocolate (more than 50% cocoa solids), 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, caramel 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 meals. As you’ve heard before, fruits, vegetables, 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 vegetable oils. Û Consider the lightly salted options. Û For crackers, choose whole wheat 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 popcorn at home. It’s easy, does not cost much, and tastes great. You can even try adding your own spices. 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? Fast food 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 salad. Û Order whole wheat bread or buns 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 meal, ask for a take-away container when you first get your meal, so you will not be tempted to “clean your plate” 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 breakfast, try eggs on a whole wheat muffin or with whole wheat toast. Û Enjoy a burger or sandwich as your meal, on a whole wheat bun or bread, if available.
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