Skip Out on Sugars: It’s Time to Rethink Your Drink
Did you know, sugary drinks are the leading source of added sugars in the American diet? According to the Centers of Disease Control and Prevention, people who often drink sugary drinks are more likely to face health problems such as weight gain, obesity, type 2 diabetes, heart disease, cavities, and a type of arthritis known as gout. Therefore, the next time you visit the grocery or convenience store and reach for a beverage, take a careful look at the nutrition label. You may be unpleasantly surprised at the amount of added sugars in some of your favorite, go-to drinks.
According to the Dietary Guidelines for Americans, a resource of the United States Department of Agriculture, it is recommended that people 2 years of age and older keep their intake of added sugars to less than 10% of their total daily calories. For example, in a 2,000-calorie diet, no more than 200 calories should come from added sugars. Two hundred calories are equivalent to about 12 teaspoons of added sugar in food and beverages combined.
Are you curious how much sugar your go-to drink contains? Let’s take a closer look (note: the sugar content is derived from the U.S. Department of Agriculture FoodData Central):
A 12-ounce regular orange soda has more than 13 teaspoons of sugar, adding up to about 195 calories.
A 12-ounce fruit juice drink has more than 10 teaspoons of added sugar, adding up to about total 186 calories.
A 12-ounce regular soda has more than 10 teaspoons of added sugar, adding up to about total 150 calories.
Energy drinks have around 9 teaspoons of added sugar each, adding up to 163 calories.
Brewed sweet tea has around 7 teaspoons of added sugar per 12 ounce serving, adding up to 115 total calories.
Sports drinks have around 5 teaspoons of added sugar, adding up to around 97 calories.
The good news is there are alternative healthier choices. Here are three easy ways to select a healthier option:
Choose water over sugar drinks. Not only is this a healthier choice, but it is also less expensive. If you are carving more flavor, consider adding fruit, vegetables, or herbs like lemons, limes, berries, cucumbers, or mint. If you also miss the fizz or carbonation, look to sparking beverages with natural flavors.
Is water still not cutting it? Then, reach for drinks that contain important nutrients such as low fat or fat free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice first.
Are you lacking energy and need a pick me up? Instead of reaching for a sugar-filled energy drink, try naturally caffeinated beverages like unsweetened tea or coffee, either served hot or iced. Skip the flavored syrups or whipped cream, and ask for low fat or fat free milk, an unsweetened milk alternative such as soy or almond. You can also get a natural energy boost from 100% fruit or vegetable juice or even adding whole fruit. Remember, dehydration is often a reason for low energy.
Rethink your Drink is one of several hands-on activities offered through the Progressive Agriculture Safety Day program throughout North America, focusing on healthy lifestyles. Be a role model for your friends and family by choosing water and other healthy, low-calorie beverages. It’s easier to make smarter choices by avoiding stocking on sugary drinks. Instead, keep a jug or bottles of cold water in the fridge and easily accessible. Invest in a refillable water bottle to help you and your family stay hydrated when at work, school, or on on-the-go.
The “Safety Day Corner” is a safety message by the Progressive Agriculture Foundation® (PAF), a 501(c)(3) charitable organization, with the mission to provide education, training, and resources to make farm, ranch, and rural life safer and healthier for all children and their communities. Recognized as the largest rural safety and health education program for children in North America, the Foundation’s Progressive Agriculture Safety Day® program, has reached more than 1.9 million youth since the program’s inception in 1995. For more information about PAF and its programs, visit: www.progressiveag.org.