In this handout, you will learn how much caffeine is okay to drink during the day. You will also learn tips to help you cut back on caffeine if you have a lot of it during the day.
It’s a fact: sugary drinks cause unhealthy weight gain.
Quick tip: Prevent weight-related health risks by cutting down on your intake of all sugary drinks including soda, juices, Kool-Aid™ and sports drinks.
Why so sugary drinks get such a bad rap?
- Soda, juices, Kool-Aid™ and many sport drinks have NO nutritional value but are high in calories, and consuming too many calories can cause weight gain.
- Sugary drinks do not fill you up as quickly as solid foods do, so it is easy to take in more calories than you really need.
- Sugary drinks cause your blood sugar to rise and fall quickly. This makes you feel hungry sooner and causes you to eat more.
Practical tips for staying healthy and hydrated
- Tap water is safe, cheap and good for you too.
- Buy a water bottle so you can bring water with you. You’ll also save money in the long run.
If you crave flavor, try some simple substitutions
- Water with a slice of lemon or lime
- Low-calorie flavored water such as Vitamin Zero™
- Low-calorie sports drinks such as Propel Zero™
When eating out
- Order water whenever possible
- Don’t supersize on sugary drinks; buy smaller bottles or cups instead so you drink less
- Drink water instead of sports drinks.
Avoid sugary beverages
- Even drinks such as chocolate milk and juice, which are sometimes thought to be healthy, contain a lot of calories and can cause weight gain.
Why is being overweight a problem?
Being overweight causes health problems that can affect nearly every organ system in the body.
Brain and nerves
- Risk of stroke
- Heart disease
- High cholesterol
- High blood pressure
Stomach and intestines
- Liver fibrosis
- Risk of colon cancer
Bones and muscles
- Back pain
- Bow leg
- Hip problems
- Low self-esteem
- Sleep apnea
- Difficulty exercising
- Type 2 diabetes
- Early puberty
- Polycystic ovary syndrome (PCOS)
- Fertility problems
- Kidney disease
- Blood clots
Did you know...?
- One 20 oz. bottle of soda has 16 teaspoons (37 packets) of sugar
- Most drinks gave more than one serving. For instance, a 20 oz. bottle of soda has 2.5 servings.
- The extra sugar consumed from one serving of soda can lead to a 15 lb. weight gain over a year.
- A 12 oz. glass of orange juice contains 180 calories, the equivalent of eating three chocolate chip cookies.