Last month, the mayor of New York City proposed banning "large-size" (over 16oz) sugary drinks from restaurants & concession stands. Examples include sodas, sweet tea, sweetened coffees, sports drinks, fruit drinks, etc.
Health experts are divided over this approach. Supporters say empty calories from sugary drinks lead to weight gain. In time, excess weight can contribute to or complicate chronic conditions (like diabetes, stroke, heart & breathing problems, joint problems, etc.). Those in opposition express concern over government interference in personal decisions, the ineffective scope (since it will still be available in stores), or because the policy is missing a crucial educational component.
Many people who are frustrated over weight gain or trouble losing weight often don't realize the impact of their beverage choices. Here's why...
Just because it sounds healthy... doesn't always mean it is! For example at McDonald's:
- Small Minute Maid Orange Juice: 150 calories, 30 grams sugar, 0 grams fiber
- Small Wild Berry or Strawberry Banana Smoothie: 210 calories, 44 grams sugar, 2-3 grams fiber
These do show much better nutritional stats than a sweetened coffee drink or shake. However, if the smoothie is a breakfast replacement, consider a Snack Size Fruit & Walnut (same calories, same fiber, half the sugar, plus protein!) or either Oatmeal option (290 calories, 5 grams fiber, considerably less sugar, plus protein!). Even with equal calories, liquified foods don't usually make you feel full but extra fiber & protein from the oatmeal or fruit/walnut probably will.
Sometimes, it's about using nutrition facts to make healthier choices. For example at Chick-Fil-A:
- Dasani water, unsweet tea, diet soda*: 0 calories, 0 grams sugar
- Small sweet tea: 90 calories, 24 grams sugar
- Small Coke: 120 calories, 35 grams sugar
- Small lemonade: 170 calories, 43 grams sugar
While a 30 or 50 calorie difference may not seem like much, that amount daily can lead to a couple extra pounds each year... (Some research indicates diet soda may not be excellent for your health.)
While a 30 or 50 calorie difference may not seem like much, that amount daily can lead to a couple extra pounds each year... (Some research indicates diet soda may not be excellent for your health.)
Sometimes, it's all about size. For example at Burger King:
- Small Frappe (Caramel or Mocha): 410 calories, 39 grams sugar
- Medium Frappe: 510 calories, 49 grams sugar
- Large Frappe: 600 calories, 59 grams sugar
By choosing a small, you save 100 calories & 10 grams of sugar PER upsize. Sadly, a small frappe has almost as many calories as a double bacon cheeseburger (440 calories). Amazingly, this is still a healthier choice (SHUDDER) than any BK shake. Still NOT an endorsement, btw... :) But, if you buy pre-sweetened coffee drinks, I challenge you to check the nutritional info before next time!
For more "Rethink Your Drink" info, substitutions, & tips, check out:
If the idea of more water bums you out, go to http://www.eatingwell.com/recipes_menus/collections/summer_drinks for healthy, unique summer drink recipes.
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