Rethink Your Drink Look inside for: • Diets to Manage Specific Health Issues • Calorie Counts for Alcoholic Drinks • How Sweet Is It? • Beverages: Make Every Sip Count (English/Spanish) • 4 Healthy Alternatives to Diet Sodas • Flavored Water Recipes • Rethink Your Drink Promise (English/Spanish) • Make Better Beverage Choices (English/Spanish) • The Miracle That Is Water • Invest In A Reusable Water Bottle • Monthly Recipe – Panzanella – Bread Salad (English/Spanish) • Monthly Health Challenge – Calf Raises (English/Spanish) For more information on ways to lead a healthier lifestyle visit our website getheathyct.org Like us on Facebook! August 2016 Diets to Help Manage Specific Health Issues Visit the NEW Get Healthy CT website at: www.gethealthyct.org to learn about diets to help manage specific health issues How Sweet Is It? Calories and Teaspoons of Sugar in 12 Ounces of Each Beverage For more information, see The Nutrition Source, www.hsph.harvard.edu/nutritionsource/healthy-drinks/ 200 12 Key 170 170 Total Calories 11 170 150 10 Teaspoons of Sugar 10 10 RED: Drink Sparingly and Infrequently YELLOW: A Better Choice, but Don’t Overdo It 110 GREEN: Best Choice 7 90 5 50 3 15 15 0 1 1 0 Cranberry Orange Orange Cola FDA Definition Sports New Target Seltzer With Coffee With BEST BET: Juice Soda Juice of Reduced Drink for Food a Splash a Sugar SUGAR-FREE Cocktail Calorie Industry of Juice Packet NATURALLY (Water, Tea, Etc.) © 2009 Harvard University. May be reproduced for non-commercial educational purposes without specific permission. For all other uses, please contact The Nutrition Source, www.thenutritionsource.org. For more information, see The Nutrition Source, http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/ Calories, Grams of Sugar, and Teaspoons of Sugar in 12 Ounces of Each Beverage CAL| G |TSP CAL| G |TSP Carbonated Soft Drinks Lemonade A&W® Root Beer 180 47 11 Minute Maid® Lemonade 150 42 10 RED: Drink Sparingly ® ® and Infrequently Blue Sky Natural Orange Soda 160 44 10 Newman's Own Lightly Sweetened Lemonade 120 30 7 Coca-Cola® Classic 146 41 10 Sports Drinks and Energy Drinks >12 g sugar/12 oz ® Fanta Orange 165 45 13 Capri Sun® Sport® Sports Drink Lemon Lime 133 28 7 ® Mountain Dew 170 46 11 Full Throttle® Original 167 44 10 ® YELLOW: A Better Pepsi Cola 150 41 10 Gatorade® GTM Orange 90 22 5 Choice, but Don’t Schweppes® Ginger Ale 120 34 8 Sport owater 53 14 3 ® Overdo It Schweppes Tonic Water 130 35 8 Odwalla® Serious FocusTM Apple Raspberry 255 60 14 6 to12 g sugar/12 oz* 100% Juice Red Bull® 165 40 10 ® Apple and Eve Naturally Cranberry 100% Juice 195 48 11 SoBe® Adrenaline Rush 195 51 12 ® Low Sodium V8 100% Vegetable Juice 75 12 3 VaultTM 179 48 11 GREEN: Best Choice ® Minute Maid Orange Juice 165 41 10 Iced Tea 0 to 5 g sugar/12 oz ® Mott's® Plus for Kids' Health Juice Apple Grape 195 48 11 AriZona Green Tea with Ginseng and Honey 105 27 6 ® Naked Juice 100% Juice Pomegranate Blueberry 225 54 13 Steaz (Reg)® Sparkling Green Tea, Raspberry 135 35 8 ® POM Wonderful 100% Pomegranate Juice 240 60 14 Homemade Iced Green Tea with 1 Tsp of Sugar 16 4 1 ® 1 TEASPOON OF SUGAR = Welch's 100% Grape Juice 255 63 15 Homemade Iced Mint Tea, Unsweetened 0 0 0 4.2 GRAMS OF SUGAR Sparkling Juices and Sparkling Water Honest Tea® Lori's Lemon Tea 45 12 3 TM Fizz Ed. Pomegranate Cherry 129 31 7 Lipton® Brisk Green 130 34 8 ® The Nutrition Source does not endorse 120 31 7 ® IZZE Sparkling Grapefruit Juice Nestea Sweetened Lemon Iced Tea 125 35 8 specific brands, and the inclusion of ® brand-name beverages on this list does R.W. Knudsen Lemon n Lime 120 28 7 Snapple® Earl Grey Black Tea 53 12 3 ® 000 ® not constitute an endorsement. Poland Spring Brand Sparkling Water Snapple Iced Tea Peach 135 35 8 ® Polar Seltzer with Vanilla 000 ® 60 14 3 Calories, grams of sugar, and Teas' Tea Naturally Sweet Mango Oolong Sweetened Water and Flavored Water teaspoons of sugar are calculated or Coffee Drinks ® Berry Bot Fortified Water 40 10 2 ® obtained from Nutrition Facts Full Throttle Coffee + Energy Mocha 222 41 10 information provided by beverage ® ® 68 18 4 Old Orchard FruitSense Accelerate Key Lime Iced Coffee with 1 Teaspoon Sugar 16 4 1 manufacturers’ Web sites. Values are ® 75 20 5 Glacéau Vitamin Water Essential Panera Bread® Frozen Drink Caramel 435 62 15 calculated with the assumption that all ® TM Hansen's Organic Junior Water Beverage 85 23 5 ® carbohydrate is from sugar. Starbucks Mint Mocha Chip Frappuccino w/ Whipped Cream 360 57 14 Calculations are approximate, due to Homemade Spa Water (recipe on www.thenutritionsource.org) 0 0 0 Smoothies and Flavored Milk rounding. Some products are available TalkingRain® TwistTM 15 3 1 in sizes that are smaller or larger than Homemade Fruit Cooler (recipe on www.thenutritionsource.org) 18 4 1 Wild WatersTM Flippin' Fruit 75 20 5 12 ounces. Beverage manufacturers Jamba Juice® Mango Peach TopperTM 375 63 15 may change product formulation and Fruit Punch and Fruit Drinks ® ® Naked Juice Protein Zone Banana Chocolate 360 59 14 availability at any time. Use beverage Capri Sun® Juice Drink Strawberry Kiwi 125 34 8 ® 300 48 11 manufacturers’ Web sites as the best ® Nesquik Ready-to-Drink Chocolate Milk, Reduced Fat Hawaiian Punch Fruit Juicy Red 180 45 11 source of information on nutrient Odwalla® Original Super Protein® 285 51 12 Odwalla® Strawberry C-Monster® 240 57 14 content. Silk® Chocolate Soymilk 210 32 8 ® 165 41 10 Snapple Fruit Punch Juice Drink ® TM Starbucks Vivanno Banana-Chocolate Blend 270 28 7 For complete source information, see SunnyD® Tangy Original Style 180 44 10 www.thenutritionsource.org. Stonyfield Farm® Raspberry Smoothie 276 47 11 *Some yellow-category beverages listed in this chart have slightly more than 12 g sugar in 12 oz; they have been included because they are close to the 1g/oz guideline. Beverages: Make Every Sip Count When Choosing Drinks, Ask: What’s in Your Drink? Read the Label How can I make every sip count? Drink natural, nutrient-packed beverages like milk, 100% juices and water to boost your nutrition. Find the serving size. One container isn’t always one Did I drink 2-3 cups of milk serving. This container has 3 today? If not, drink low-fat or servings. Drinking the whole fat-free milk to build strong container is 510 calories! teeth and bones. Limit added sugars. Am I thirsty? Choose water to stay hydrated without adding Read ingredients. extra calories. Use tap water Milk or 100% juice should and add ice cubes to save be listed first. money. Add flavor with sliced fruit or cucumber. What Size Is What if I don’t like the taste of Your Drink? Choose Most Often Drink Less Often tap water? Leave water overnight in an open container. Water Soda This glass is the actual size Chlorine evaporates so water of one cup, or 8 ounces. tastes better. Milk: Low-fat or fat-free Sports drinks, energy Compare your cup here. Then drinks What should I do with the large check your label to see how 100% juice drink from a meal combo at fast much you are drinking. Fruit-drinks Unsweetened beverages food restaurants? Substitute Sweetened teas, coffees low-fat or fat-free milk, water and other beverages or split a drink with family. I Will Drink More: I Will Drink Less: ©2010 Dairy Council of California, rev 2013, with the Orange County Nutrition and Physical Activity Collaborative (NuPAC). Reprinted with funds from the USDA Supplemental Nutrition Assistance Program. n California Department of Public Health. Reprints permitted for educational use, not for resale. MM/08-14/1,500 (TS225) Bebidas: Asegúrese de que cada sorbo le beneficie ¿Qué contiene su bebida? Cuando elijan bebidas pregúntense: Lea las etiquetas ¿Qué puedo hacer para que cada sorbo me beneficie? Beba líquidos naturales y ricos en nutrientes como Encuentre la medida la leche o los jugos 100% de frutas que estimulan su nutrición. de la porción. Un recipiente no equivale siempre a ¿Tomé hoy de 2 a 3 tazas de leche? una porción. Este recipiente contiene Si no, beba leche baja en grasa o sin tres porciones. Si lo bebe todo estará grasa para que sus huesos y consumiendo ¡510 calorías! dientes se mantengan fuertes. Limite los azucares añadidos. ¿Tengo sed? Para mantenerse hidratado, beba agua simple. Lea los ingredientes. La leche Para ahorrar dinero beba agua de la o los jugos 100% de frutas deben llave con cubitos de hielo. Dele sabor ocupar el primer lugar en su agregándole fruta picada o pepino. ¿De qué tamaño es selección. ¿Qué hago si no me gusta el sabor Elija con mayor frecuencia Beba con menos frecuencia del agua de la llave? Deje el agua en su bebida? un recipiente abierto durante toda la noche. El cloro se evapora y el Este vaso es el tamaño exacto Agua Soda agua sabe mejor. de una taza o el equivalente a 8 onzas. Leche: Baja en grasa o Bebidas deportivas, ¿Qué hago con la bebida grande sin grasa bebidas energizantes que me dan en los restaurantes de Compare su recipiente con este y luego lea la etiqueta para ver Jugo 100% natural Bebidas de frutas comida rápida? Substitúyala por cuánto está tomando. leche baja en grasa o sin grasa, o por Bebidas sin endulzantes Bebidas con endulzantes agua, o compártala con la familia. Beberé más: Beberé menos: Desarrollado por el Dairy Council of California ©2010, revisar 2013, en colaboración con la Orange County Nutrition and Physical Activity Collaborative (NuPAC).