A nutritional analysis

>Read what Illinois' leading nutritionists have to say on healthy living.

Are you Drinking or Eating your Calories?

Lori Rowell, MS, RD, LDN
University of Chicago Medical Center

Have you considered what you are drinking on a daily basis? How many cups of sugar and cream-laced coffee or cans of sugary soda do you drink each day? If you consider that most people need somewhere between 1800 and 2500 calories to maintain their weight (and less to lose weight), you can see how what you are drinking might affect your success.

A recent study showed that 21% of American’s calorie intake comes from the beverages they consume (Popkin). Americans are drinking more sweetened beverages than ever before. Between 1977 and 2001 the proportion of calories obtained from sugar laden soft drinks and fruit drinks (sweetened fruit beverages, not 100% fruit juices) increased three fold. No wonder we have the obesity epidemic!

This change in beverage consumption is a concern for the liver, as this vital organ needs to process and store nutrients that are consumed. The excessive intake of sugar is too much for the liver to handle over time, and causes a variety of issues that could become serious health problems. This causes changes in sugar and fat metabolism in the liver, as the liver works to compensate for the insulin’s ineffectiveness when the body is ingesting too much sugar. These changes result in greater fat uptake and storage into tiny sacks inside liver cells, creating a fatty liver over time. Diabetics, as well as anyone who is overweight or leads a sedentary lifestyle is at risk for fatty liver. This seemingly benign condition can ultimately cause cirrhosis of the liver if dietary changes or exercise are not begun. It may seem impossible, but what you are drinking (not necessarily even alcohol) affects your liver health!

What to drink?
Many ask; what should I be drinking? For calorie-free hydration, you can’t beat good old water. Water is one of the best fluids to drink because it contains no calories, no artificial flavors or colors, and no sugar. Add True Lemon™, True Lime™ or True Orange™ to your water, to give it some oomph if you do not like plain water. This calorie free and all natural product contains no sweeteners, so it is optimal when compared to Crystal Light™ for those trying to avoid chemicals in their diet. Artificially sweetened teas, lemonades, and sodas are preferred over sugary drinks like soda, fruit punches, and regular lemonades (Popkin). FDA-approved artificial sweeteners are considered safe. Using this type of beverages can add variety and taste without extra calories. Give some of these alternatives a shot, and ditch your juices, sodas, and sugar laden iced teas and lemonades.

Other calorie-free beverages such as black coffee and tea without sugar or milk are good beverage choices. Although these beverages do contain caffeine, they are do not appear related to any health problems. The Beverage Guidance Panel recommends you limit your intake of caffeine-containing drinks to 3-4 8 ounce glasses daily (Popkin).

Low-fat or skim milk or soy milk and 100% fruit juices are good beverage choices because they are loaded with nutrients your body needs. But remember, those drinks do contain calories. Too many calories, even healthy ones, can result in weight gain. So limiting your intake to 2-3 eight-ounce glasses of milk and a 4 oz glass of juice daily will meet your nutritional needs without adding to your waistline.

Sports drinks contain sugar (or high fructose corn syrup, which puts your blood sugar on a roller coaster) and also small amounts of nutrients. Most experts agree that sports drinks can replenish electrolytes (such as sodium and potassium) when you exercise for more than 60 minutes. However, sports drinks do contain around 150 calories for 12 ounces. For the average exerciser, the electrolytes lost during exercise are easily replenished through eating a healthful diet. Unless your exercise is long and intense, water is a great calorie-free way to quench your thirst. Most individuals are unfortunately not getting this much activity in, so ask yourself the same question...do you need that sports drink? If you are leaning towards a YES, consider SmartWater™, a calorie free alternative that contains all the same electrolytes that Gatorade™ and VitaminWater™ contain, without added sugars.

Avoid drinking your calories!
Alcohol and soda are both high in calories. A 12-ounce beer has about the same number of calories as a 12-ounce coke. It is important to note 1.5 ounce serving of spirits (gin, vodka, etc) has about 100 calories. Combine that with 8 ounces of a mixer and your drink will be over 200 calories. Large specialty drinks can contain up to 500 calories. To save calories, drink diet soda or water, use diet sodas as mixers, or drink light beer or wine. And remember, the larger the portion of any drink, regular or alcoholic, the more calories you will consume. Better yet, avoid the alcohol and save your liver!

The table below shows the number of calories in 12 ounces of several different types of drinks. Twelve ounces is the size of a beer or soda can.

Beverage (12 oz)* Calories

Fruit punch 192
Lemonade 168
Kool Aid™ 174
Tonic water 124
Sports drink 99-150
Cola 136
Fruit smoothie 225
Frappucino™ 320
Diet cola 0

Beverage (12 oz)* Calories

Whole milk 150
Fat-free milk 90
Orange juice 168
Grape juice 255
Coffee 0
Tea 0
Beer 139
Light beer 110
Wine (3.5 oz)* 70

*Popkin, et al. 2006.

References

Centers for Disease Control and Prevention. Nutrition for Everyone: Rethink Your Drink. Accessed July, 2007. Available at http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rethink_your_drink.pdf.

Popkin BM, Armstrong LE, Bray GM, Caballero, B, Frie, Balz, Willett WC. A new proposed guidance system for beverage consumption in the United States. Am J Clin Nutr 83:529-42, 2006. Accessed July, 2007. Available at http://www.ajcn.org/cgi/reprint/83/3/529.pdf.

Nutrition Article Writen By:

Lori Rowell, MS, RD, LDN
University of Chicago Medical Center
Section of Gastroenterology
GI Clinic Dietitian
5841 S. Maryland Ave MC 4080
Chicago, IL 60637
(773) 702-0019
(773) 702-5790 fax

Healthy Snacking

Lori Rowell, MS, RD, LDN
University of Chicago Medical Center

Snacking is an essential part of a healthy diet. It is important to aim for consuming healthy fats, whole grains and proteins. These include but are not limited to: olive oil, nuts, low fat or fat free dairy products, lean meats, fish, and nut butters (sunflower seed butter, almond butter) rather than consuming excess fried foods, or refined grains (cookies, crackers).

Snacking does not equal junk food! This is the main issue that many face when viewing snacks as part of their healthy diet. This is due to the fact that many individuals consider snacks as: dipping into the candy bowl at work, a cake that a co-worker brings into work for a birthday celebration, or famished trips to the vending machines. Instead, change your way of thinking when it comes to snacking. Think of snacking as a positive approach to include fruits, vegetables, whole grains, nuts, and healthy fats that are vital for adequate nutrition.

It is a smart choice to include a protein source in your snack so that it will keep you satiated, or full, for longer periods of time. Protein paired with carbohydrates decrease the risk of blood sugar spikes, which cause fatigue and increased hunger after snacking.

Look below and see if any catch your eye:
1. 1-2 tbsp peanut butter on apple
2. Low-fat cottage cheese with fruit
3. Light yogurt with Fiber One™ cereal, or granola
4. 1-2 tbsp peanut butter on carrots
5. Fiber One Bar™
6. Cherry tomatoes and cucumbers in balsamic vinegar
7. ¼ cup trail mix
8. 10-15 Frozen grapes
9. Bean dip with baked tortilla chips
10. ¼ cup almonds; unsalted or lightly salted
11. All Bran™ granola bar
12. Cocoa Via™ chocolate snack bar (perfect for chocolate lovers!)
13. 1 tbsp sunflower seed butter on celery
14. Pita chips with 2 tbsp hummus
15. ½ cup steamed Edamame
16. 2 tbsp pecans w/ 2 tbsp dried cranberries
17. 2 oz tuna on Triscuit™ crackers
18. 2 oz smoked salmon w/ 1 tbsp fat free cream cheese on ½ whole wheat bagel
19. Whole wheat pita with 2 tbsp hummus
20. Protein shake (1c milk, fruit, 1 scoop of protein powder; whey or soy)

Nutrition Article Writen By:

Lori Rowell, MS, RD, LDN
University of Chicago Medical Center
Section of Gastroenterology
GI Clinic Dietitian
5841 S. Maryland Ave MC 4080
Chicago, IL 60637
(773) 702-0019
(773) 702-5790 fax

Page updated: April 25th, 2008