Keeping your family S.A.F.E. - Drinks

Endocrinology and Diabetes Center

For consultation, appointments, and assistance: (361) 694-4986.

While many Americans seem to be concerned with the foods they put in their mouths and how many grams of fat there are in a certain product many bypass the nutrition label when it comes to drinks. Taking a few moments to select a healthy beverage can save you a lot of extra calories and therefore prevent inches being added to your waist line.

Many people are stunned when they are told that one regular 12-ounce soda a day for a year is equal to 16 pounds of fat when you total the calories. That’s right, a 12 ounce soda contains 150 calories multiplied by 365 days it is 54,750 calories per year. Now divide 54,750 by the 3500 calories that are in one pound of fat and the total is 16 pounds. So what is a simple solution to this problem? Switch to diet sodas, which have zero calories. And just because a soda is clear it doesn’t make it calorie free it is just as bad as colas, without the caffeine.

Many parents substitute the colas for fruit juice. Juices can be very misleading since they range anywhere from 5% to 100% fruit juice. A serving size of juice is 4 ounces, which is ½ a cup or the same size as the “little juices” the schools serve. Most people consume at least an 8-12-ounce glass of juice, which contain as many calories as eating 2-3 small apples without providing the fiber. Many of the “fruit drinks” that have replaced sodas in the vending machines at schools contain just as much sugar. It is recommended to limit juice to no more than one cup of 100% fruit juice a day and get the rest of your daily fruit needs from fresh fruits.

Another area people are mislead are the sports drinks. While many of us would like to think if we drank this expensive flavored water we would have the muscles of a NBA player and the speed of an Olympic track star but this isn’t how it works. Super athletes burn a tremendous amount of energy while training for their sports and so they burn the calories that are in the sport beverages. Where as a little league player would do just fine with a bottle of water with some fresh orange or lemon squeezed in it or a sugar free flavored water.

Milk is an another area where a large amount of calories can be consumed. Switching from whole milk to skim will omit sixty calories per cup and not to mention 6 grams of fat. So you can’t tolerate the watery consistency of skim milk, try 2% milk than work down to 1%, ½% and than skim. Many children enjoy the chocolate and strawberry milk at school but try to encourage them to limit this selection to 1 time a week due to the extra sugar that is added. Instead they should pick low-fat white milk.

So some tips to quench your thirst and prevent getting any extra calories are 1) Drink at least six eight ounce glasses of water 2) Drink only sugar free drinks and/or diet sodas and 3) Limit 100% fruit juice to no more than 1 cup a day. When looking at the nutrition label first read to see how many servings there are in the container and than read how many calories there are per serving. With the exception of milk and 100% fruit juice keep your calories per serving less than 10. Follow these types and you should stay well hydrated without packing on any extra pounds.

To learn more about the S.A.F.E. message and keeping you family healthy contact the WEIGH TO GO! or WEIGH OF LIFE! program at 694-4574.

Contact Information

Jennifer Amaral
Endocrinology and Diabetes

Stephen W. Ponder, M.D. C.D.E. - Medical Director
Endocrinology and Diabetes

Children's Diabetes and Endocrine Center
4th Floor in the Joseph M. Sloan Building
3533 S. Alameda St.
Corpus Christi, TX 78411
Clinic appointments: (361) 694-4986
Business Office: (361) 694-4864
Office Fax: (361) 694-4832

Keeping your family S.A.F.E. - Drinks

Endocrinology and Diabetes Center

Contact Information

Monthly Topics

Further Reading

For Patients and Parents

Additional Resources