Hidden Calories in Beverages
If you are working to lose weight you need to make adjustments to your food choices. However, don’t forget what you drink has an impact on your success also. There can be a surprising amount of calories in beverages.
Let’s say you are reducing your calorie intake to 1500 calories per day. If you stop at Starbucks for a 16 oz Vanilla Frappucino with 2% milk, a 12 oz. can of Dr. Pepper with lunch, and a 16 oz. sweetened ice tea with dinner, you’ve consumed around 565 calories just from what you drank. . . and this is assuming you consumed water between meals. That leaves you just 935 calories to “spend” on food for the day if you are going to achieve your goal of 1500 calories per day.
1. Portion size
Keep your portion sizes small. For example, you do not need a 12 ounce glass of juice in the morning, cut back to 6 ounces of fruit juice or better yet replace the juice with a piece of fruit. A 12 ounce glass of juice contains 192 calories.
2. Read food labels correctly
Should food stamps be used to purchase soda?
Mayor Bloomberg requested permission from the United States Department of Agriculture (USDA) to prevent food stamps be spent on sugary drinks in an effort to counter rising rates of obesity. This would then provide families with additional money for the purchase of more nutritious foods and drinks.
This could be seen as “picking on” individuals that struggle to make ends meet and rely on foods stamps.
What do you think?
Are the rising rates of obesity and increasing health care costs linked to people not knowing how to purchase healthy foods? Should the government be able to regulate what individuals using food stamps purchase?
My opinion:
How to Have a Heart Healthy 4th of July
The 4th of July is just around the corner, which for many of us means BBQ time!
Here are some healthy barbeque ideas so you avoid sabotaging your heart healthy diet:
1. Talk more than you chew.
You don’t have to have a loaded plate to enjoy yourself. Take the time to catch up with a friend. Enjoy watching the kids play. When it’s meal time let others serve themselves first. Select a smaller plate and fill it with the healthiest options limiting foods slathered in mayo, fried, and breaded. Sit down to enjoy the food versus mindlessly eating while standing around the buffet table.
2. Sip smart.
Heart Health – Are you on the right path?
Did you know that every March since the 1970’s we have been celebrating National Nutrition Month? For those in a healthcare profession this is a time extra emphasize is placed on nutrition education and getting the message out to you. How can you get the most out of this time focused on nutrition? Every March provides you an opportunity to take an annual inventory of your nutrition habits. Are you “fueling” your body the way you want to ensure weight loss and heart health?
If this is the first time you have taken “inventory” focus on just a few areas. I will help you narrow it down by starting with beverages, snacks, and dining out. Do you select the healthiest choices in these areas?
Beverages
What is sitting on the corner of your desk or in the cup holder in your car? Soda, coffee, water? If you are a soda drinker, consider what you can do to cut back. A 12 oz. can of regular soda contains about 150 calories. If you drink one can everyday you consume 4200 soda calories each month and 50,400 calories each year. This is equal to an extra 14 ½ pounds of body weight. What are you adding to your coffee? Frequent Starbucks consumption, or adding cream and sugar to your coffee means extra calories expanding your waistline. Positive steps towards being healthier – Switch to diet soda to drastically decrease sugar and calorie intake. Try nonfat dairy creamers, less sugar and cream, or adding sugar substitutes to your coffee. Save dollars and calories by brewing coffee at home and have Starbucks for the occasional treat. If you are toting around a bottle of water you are doing great. Everyone should be consuming six to eight 8-oz. glasses of water daily. Water is the beverage our bodies need and crave to keep us replenished and feeling our best.
Snacks
Are you heading for the vending machine for your afternoon snack? Most vending machines contain high fat and high sodium products. Forgo the Swiss cakes by bringing snacks to work with you. You know you are going to have an afternoon craving, so plan ahead. Some good snack choices include fruit, yogurt, crackers and cheese, or a handful of nuts.
Dining Out
Is the drive in lane your destination several evenings after a long day of work? Most fast food is deep fat fried and includes significant fat, calories, and sodium. If you are tired and do not want to deal with cooking a meal at home you can select healthier options at the drive through. Opt for products that are not breaded, such as a grilled chicken sandwich. Forgo the fries and get a yogurt, side salad, or fruit to go with your sandwich. Your heart will thank you.
Just remember when March rolls around next year to take another inventory. Expand to other areas, such as fruit and veggie intake, omega 3’s, whole grains, etc. If you evaluate how you are doing every year and make modifications you are taking positive steps towards a healthy long life.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
