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Caffeine & SugarLiz Serchen and Brooke Malnory
What’s your favorite drink?
What is Caffeine?
Found naturally in leaves and seeds of many plants
Can be made artificially
Not stored in body, but can feel effects for up to 6 hours
May also cause body to lose calcium
impact on bone density (Girls)
Can interfere with some heart problems, medications or supplements
Where is Caffeine Found?
CoffeesTeasSoft DrinksEnergy DrinksFrozen DessertsChocolates and CandiesOver-the-counter drugs
What is Sugar? Carbohydrate
white, crystalline – sugar cane & sugar beet
Refined down to pure sucrose, all vitamins and minerals are stripped
Where is Sugar Found?
Added Sugars…
Fruit DrinksBreadPastaCerealsIce cream Cookies, cakes, candy, etc.
Natural Sugars…
Fruit Milk
Caffeine
Adults: 200-300 mg/day
Teens: <100 mg/day
Sugar
Females 100 kcals of added sugar/day
6 ½ tsp. = 25 grams
Males 150 kcals of added sugar/day
9 ½ tsp. = 38 grams*As little as 100mg/day can lead to dependency
1 gram of sugar = 4 calories
So…
1 candy bar with 20 grams of sugar quickly adds up to 80 calories
Average American Consumes… Adults: 22 tsp. of added sugar per day
= 355 calories
Teens: 34 tsp. of added sugar per day
= 549 calories
That’s more than twice the amount recommended!!
Harmful Effects of Sugar Heart Disease
Cancer
Dental caries
Obesity
Increases cholesterol
Can interfere with absorption of protein
Can contribute to osteoporosis
Long-term Effects of Caffeine Fatigue
Sleep difficulties
Increase anxiety
Headaches
Nausea
Irritability
Osteoporosis
High blood pressure
Ways to Cut Back on Caffeine Cut back slowly
Drink 2 sodas/day?
Cut back to 1 soda and then to a caffeine-free alternative
Mix regular coffee with decaf coffee
Have skim milk with iced coffee and use low-calorie sweeteners in place of sugar
Drink iced herbal tea without any added sugar
Carry a water bottle with you throughout the day
Too Tired?
Get more sleep
Fat Recommendations Calories from fat should be 20-35% of your daily
caloric intake
Based on a 2000 calorie diet: 400-700 calories from fat
44-78 grams of fat/day
<16 grams/day of saturated fats
“Good” fats: fish, nuts, vegetable oils
The Worst Food in America!
Outback Steakhouse: Aussie Cheese Fries with Ranch Dressing
2,900 calories 182 g fat 240 g carbs
The caloric equivalent of eating 14 Krispy Kreme doughnuts
Even if you split this "starter" with 3 friends, you'll have downed a meal's worth of calories
Grande Dulce de Leche
Frappuccino Blended
Crème
420 calories
15 g fat
53 g sugar
Grande Dulce de Leche
Frappuccino Light
170 calories
1 g fat
25 g sugar
Strawberry-Banana (large)
760 calories
12 g fat
137 g sugar
Strawberry-Banana (small)
380 calories
6 g fat
69 g sugar
Cake Batter Ice Cream
520 calories
27 g fat
58 g sugar
Cake Batter Light Ice Cream
330 calories
11 g fat
39 g sugar
750 calories
45 g fat
1560 mg sodium
340 calories
19 g fat
530 mg sodium
Tendercrisp Chicken
SandwichWhopper Jr.
North Atlantic Cod Filet Meal (3
pcs)
Flame Roasted Chicken Sandwich w/ Mashed Potatoes and Gravy
2,156 calories140 g fat2,378 mg sodium
449 calories 10 g fat 1,374 mg sodium
1,660 calories
120 g fat
1,450 mg sodium
425 calories
25 g fat
705 mg sodium
Ring Leader Loaded Burger Double Patty
Jr. Deluxe Burger w/ Bacon
And Green Chilies
Chicken BLT Salad with Honey Dijon
Dressing and Croutons
Mandarin Chicken Salad with Balsamic
Vinaigrette
790 calories
53.5 g fat
1,735 mg sodium
470 calories
22 g fat
1,270 mg sodium
554 calories
26 g fat
1342 mg sodium
426 calories
2 g fat
1440 mg
sodium
Turkey Tom Slim Turkey Breast
410 calories
10 g fat
1,070 mg sodium
310 calories
5 g fat
830 mg sodium
Oven Roasted Chicken Breast Sub
Chicken Breast Wrap
Veggie (large)
1,090 calories
62 g fat
2,540 mg sodium
Smart StrategiesCoffee Drinks
Sugar-free syrups, skim milk
Ordering no whip cream saves 70 calories and 7 g fat!
Sandwiches
Skip the mayo
Use mustard, barbecue sauce
Add veggies
Whole grain bread
Smart StrategiesSalads
“light” or “fat-free” dressings
Skip the cheese
Pizza
Thin crust
Swap ham or chicken for pepperoni/sausage
Healthy Snacks Popcorn, Pretzels
Raisins, Craisins
Frozen grapes
Rice cakes
Yogurt
Cottage Cheese
HummusMade from chickpeas
Great with:Vegetables
Chips
Pita
Grilled Chicken
Fish
Food Should Taste Good Chips
Sweet Potato ChipsServing size: 12 chips
140 calories
6 g fat
Good source of vitamin A!
Gluten free
Get Creative!
Do you like pizza??
English muffin
Marinara sauce
Mozzarella cheese
Wrap Ideas…
Peanut butter and banana
Cream cheese and
strawberries
Ham/turkey and cheese
Resources http://www.sugarstacks.com/beverages.htm
http://www.medicalnewstoday.com/articles/196024.php
Http://www.usatoday.com/news/health/2010-03-02-sugarwars02_ST_N.htm
Kidshealth.org/teen/drug_alcohol/caffeine.html
http://www.naturalnews.com/022692.html
http://eatthis.menshealth.com/content/20-worst-foods?article=12&page=1
http://www.youtube.com/watch?v=k1JZ3MLS-k0
http://kidshealth.org/teen/drug_alcohol/caffeine.html
http://www.medicalnewstoday.com/articles/196024.php