Limit Soda! Instead, choose water, lowfat milk or 100% fruit juice
All family members should limit soda.
Also, limit other high sugar drinks such as fruit drinks, sports drinks, and sweet tea.
Have a pitcher of water cooled in the refrigerator so family members can drink
water when they are thirsty. Add a slice of lemon or lime for flavor.
Serve 1% lowfat or fatfree milk.
Serve 100% fruit juice—limit fruit juice to one serving per day.
Drinking too much soda can cause:
- tooth decay
- heart disease
People who drink soda instead of milk have lower calcium intakes and are at greater risk of developing osteoporosis. Osteoporosis is a disease that causes bones to be fragile and easily break.
Research demonstrates a direct relationship between consumption of sugary drinks and an increase in the risk ofoverweight and obesity, which in turn promote diabetes, heart disease, stroke, and many other health problems.
Other Sweetened Drinks
- Sports drinks can have 6 teaspoons of sugar in a 12 oz bottle.
- Fruit drinks can have 6 teaspoons of sugar in one 6.75 oz box.
Calories in drinks are listed right on the Nutrition Facts label, if you dare to look! When you look at the number of calories per serving, be sure to look at the number of servings in that container. The labels of most 20 oz. soda bottles indicate there are 100 calories per serving, but 2.5 servings per bottle. So, if you drink the whole bottle (and who doesn’t) you are getting 250 calories not 100! Since you are reading the label, look for the amount of sugar too. Sweeteners that add calories to a beverage go by many different names and are not always obvious when you look at the ingredients list. If these common caloric sweeteners are on the ingredients list of your favorite beverage, you are drinking a sugar-sweetened beverage: high-fructose corn syrup, fructose, fruit juice concentrates, honey, sugar, syrup, corn syrup, sucrose and dextrose. The nutrition information at your favorite coffee place may help you decide!
Drink just one extra can of soda each day and you may put on 15 pounds of weight in one year.
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