You may be reaching for a chilled or bubbly beverage while you read this! But before you take that first sip, check out this terrific excerpt from the timely new book, Go UnDiet by Gloria Tsang, RD to help you make the most healthful (not to mention waist friendly) beverage selections:
What Happened to Water?
Our beverage consumption patterns have shifted markedly during the 20th century, and they continue to evolve. In his study,[i] Dr. Barry Popkin found an increase in the consumption of sugar-sweetened drinks. Findings from the American Heart Association back this up as well. The AHA found that over the past 30 years, our total calorie intake has increased about 150–300 calories per day – and half of that increase comes from liquid calories, primarily in the form of sweetened drinks[ii]. In fact, across all age groups, from toddlers to senior citizens, we now drink more calorie-containing drinks than we drink water. In particular, adults aged 19–39 drink an average of 533 calories every day![iii] That’s equal to a whole extra meal, and sugar-sweetened drinks are the main contributor to that stack of extra calories.
So, what exactly is considered a sugar-sweetened drink? I’m sure you know that soda is sweetened, but we drink a lot of sweetened beverages that fall outside the soda category.
| Sugar-sweetened Drink (per 8 oz.) | Calories |
| Slurpee, 7-11, Coca-Cola Classic | 65 |
| Iced Tea, Arizona – Lemon | 90 |
| Sunny D Tangy Original | 90 |
| Coca-Cola – Regular | 93 |
| SoBe Energize Mango Melon | 120 |
| Arizona Kiwi Strawberry | 120 |
| Rockstar Energy Drink | 140 |
| White Chocolate Crème Frappuccino Blended Beverage, Starbucks | 240 |
| Strawberry Milkshake, McDonald’s | 280 |
| Milkshake, Cold Stone’s PB&C |
The worst part is, not only are these sweetened drinks high in calories, but those calories don’t give you a feeling of being full. That means that although you consume extra calories through your drinks, you don’t end up eating any less food – so your total calorie intake just keeps creeping up each time you drink a sweetened beverage.
So, think about why you’re consuming that beverage – is it really because you’re thirsty? If so, stick to drinks that actually re-hydrate your body without filling you up with sugar. Calorie-free tap water is a good choice, but tonic water with 125 calories may not be as good. A cup of green tea is a good choice, but a bottle of iced green tea with 200 calories may not be as good.
Drinks are meant to replenish your body’s fluids – so good drink choices are those that do just that, without a ton of calories.
Elisa Zied is a highly acclaimed nutritionist, former spokesperson of the American Dietetic Association, and author of several books including her newest Nutrition At Your Fingertips. Learn more at elisazied.com.
References:
[i] Popkin BM. Patterns of beverage use across the lifecycle. Physiol Behav. 2010;100(1):4-9.
[ii] Johnson RK et al. for the American Heart Association Nutrition Committee of the Council on Nutrition, Physical Activity and Metabolism and the Council on Epidemiology and Prevention. Dietary sugars intake and cardiovascular health: A scientific statement from the American Heart Association. Circulation. 2009; 120:1011-20.
[iii] Centers for Disease Control and Prevention, National Health and Nutrition Examination Survey 2005-2006.
Source: Go UnDiet: 50 Small Actions for Lasting Weight Loss, Copyright @2010, Gloria Tsang, RD, http://www.HealthCastle.com
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