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Lesson Plan Six - Hidden Calories

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Nutrition Tip:  Liquid Candy
Physical Activity Tip:  Strength Training
Behavior Tip:  Having a Special Water Cup or Bottle

Handouts:

1. Rethink Your Drink
2. Growing Stronger - Strength Training for Older Adults

Additional Items Needed:  

• Eight-ounce can of cola

• 20-ounce can of cola, and

• A "super-size" cup, which can hold up to four cups of cola or sweet tea.

Class: (Print Version)

Nutrition Tip - Liquid Candy

A large proportion of added sugar in the American diet comes from the consumption of sugar-sweetened beverages. The Centers for Disease Control and Prevention reports that from 1994 to 1996 approximately one-third of added sugar intake came from regular (non-diet) carbonated soft drinks, and 10 percent came from punches and fruit drinks/aids (not 100 percent juice). Cola and sweet tea are referred to as "liquid candy" because of the amount of sugar included.

Does drinking sugar-sweetened beverages really cause weight gain? As with calories from any food source, drinking more liquid calories than you burn will cause weight gain. Drinking sugar-sweetened beverages will add extra pounds if there are too many calories in the diet. This means that if you drink sugar beverages, you will need to cut calories from somewhere else. The research shows that most people do not cut back on other calories when they drink sweetened beverages. Some people do not stop to think that the sweet tea or regular cola provides calories. These calories are referred to as "hidden" calories because they are not as obvious.

Serving sizes of beverages are important also. A 20-ounce bottle of regular cola contains 2.5 servings of eight ounces each, which add up to 250 calories and 67.5 grams of sugar (>16 teaspoons) in one bottle. 

Before reaching for your next drink, remember:

• Always check the nutrition facts label for the serving size of the calories listed.

• When you do opt for a sugar-sweetened beverage, go for the small size.  Some companies are now selling 8-oz. containers, which contain about 100 calories.

• If you want to drink a large portion of a beverage, choose water or a beverage with zero calories.

People can reduce their caloric intake by reducing their consumption of caloric beverages or by selecting lower-calorie beverages rather than sugar-sweetened beverages. Many vending machines are stocked with water or sugar-free beverages, such as unsweetened tea. (Handout 1)

Physical Activity Tip - Burning Calories

In addition to burning calories, exercise makes other significant contributions to your weight-loss efforts. It helps prevent the muscle loss that is likely to occur in a program based solely on calorie reduction. In fact, strength training is important to weight control because it strengthens and builds muscle mass, which in turn, increases your metabolism (the rate at which your body burns calories). That means you will burn more calories even after you have stopped moving.

Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health. Research shows that exercise can help slow our body's aging clock. All exercise is important. Aerobic exercise, such as walking, jogging, or swimming, helps to maintain the heart and lungs and increases cardiovascular fitness and endurance. However, aerobic exercise does not make your muscles strong like strength training does. Strength training or resistance training usually involves weights or some other form of resistance designed to improve an individual's strength. Lifting weights two or three times a week increases strength by building muscle mass and bone density. (Handout 2)

You don't have to use weights; look around your house or office for things you can use. Perhaps books, cans of food, or using towels instead of stretch bands.

Behavior Change Tip - Having a Special Water Cup or Bottle

Not everyone likes the taste of plain water, but having water in an attractive container can actually encourage consumption. Try selecting a cool, blue color glass, or perhaps select a cup with your favorite team's logo. These small visual changes encourage you to drink more water.

Here are some suggestions for other low-calorie options: 

• Make water more exciting by drinking carbonated water or adding slices of lemon, lime, watermelon, or cucumber, which add flavor with few calories. 

• Add a splash of 100 percent juice to plain sparkling water for a refreshing, low-calorie drink. 

• Try freezing your water. The water stays colder longer. 

• Add lemon, mint leaves or other flavoring to the ice cube tray. Flavored ice cubes add a nice touch to plain water.

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