Nutrition Week #2

Don’t let yourself drink your calorie allowance away. It is important to be informed about what the fluids you are putting in your body are doing to you!

Let’s start with this as a reference point; the MAXIMUM sugar we should take in each day is 6tsp for women, and 9 tsp for men. That’s the equivalent to 25g and 37.5 grams respectively.

There is a difference between sugar that is ADDED to processed foods, and sugar that exists naturally in fruits and vegetables.

For example; a glass of apple juice (250ml)

Food database and calorie counter Source: Generic

Orange Juice

Nutrition Facts
Serving Size: 1 cup
Amount Per Serving
Calories from Fat 1

Calories 112

% Daily Values*
Total Fat 0.15g 0%
Saturated Fat 0.017g 0%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.027g
Cholesterol 0mg 0%
Sodium 5mg 0%
Potassium 478mg
Total Carbohydrate 27.14g 9%
Dietary Fiber 0.5g 2%
Sugars 26.57g
Protein 1.69g
Vitamin A 5% Vitamin C 164%
Calcium 3% Iron 1%

Now, an orange is a different story. Let’s focus on the sugar content of this glass of orange juice. With 27.14 total carbohydrate, that means that in one glass of orange juice, the daily allowance for sugar is already used up. When do we typically drink orange juice? For breakfast! It starts our day off with a huge sugar overload and makes us crave sugar and simple carbohydrates for the rest of the day.

Nutrition Facts
Serving Size: 248 g
Amount Per Serving
Calories from Fat 5

Calories 114

% Daily Values*
Total Fat 0.52g 1%
Saturated Fat 0.062g 0%
Polyunsaturated Fat 0.104g
Monounsaturated Fat 0.097g
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 419mg
Total Carbohydrate 28.62g 10%
Dietary Fiber 6g 24%
Sugars 22.67g
Protein 1.74g
Vitamin A 11% Vitamin C 186%
Calcium 11% Iron 1%

Even though the caloric intake is basically the same between orange juice and a fresh orange, the sugar content is less. With fresh fruit and vegetables, fibre is present! We get to SUBTRACT the fibre from our total carbohydrate number. That means that this orange, with 28.62 of TOTAL carbohydrates, actually only accounts for 22.62g of sugar. It’s still a lot of sugar, but is a better sugar. The fibre requires more work from our body during the digestion process. Additionally, our bodies require more energy to digest an orange than they do to digest orange juice. When we take in food, our stomach kicks into digestion mode – our body uses energy to chew, to secrete digestive juices and to send the food through the very intricate process of digestion. That process requires energy, which can be used from the carbohydrates that exist in the orange. Not only that, but the fresh orange is richest in other vitamins and minerals. You’d have to drink more than twice as much orange juice to get equivalent amounts of Vitamin A and Calcium.

Party Drinks: 

Coca-Cola Classic:

Nutrition Facts
Serving Size: 1 can (12oz)
Amount Per Serving
Calories from Fat 0

Calories 140

% Daily Values*
Total Fat 0g 0%
Saturated Fat 0g 0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 45mg 2%
Total Carbohydrate 39g 13%
Dietary Fiber 0g 0%
Sugars 39g
Protein 0g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%

With a whopping 39 grams of sugar per serving (holy smokes!!) – this party favourite and popular mixed drink selection will throw your diet right off the deep end. Try mixing your favourite drink with water (flat or sparkling), and put it on the rocks. You can add lime or lemon to give it a nice twist! The good news is that 100 proof alcohol has a nutrition breakdown of ;

Nutrition Facts
Serving Size: 1 fl oz
Amount Per Serving
Calories from Fat 0

Calories 82

% Daily Values*
Total Fat 0g 0%
Saturated Fat 0g 0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 1mg
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars –
Protein 0g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%

You have to watch calories, but carb load is low and nothing else exists in it!

Beer:

Nutrition Facts
Serving Size: 1 can or bottle (12 fl oz)
Amount Per Serving
Calories from Fat 0

Calories 155

% Daily Values*
Total Fat 0g 0%
Saturated Fat 0g 0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 14mg 1%
Potassium 97mg
Total Carbohydrate 12.78g 4%
Dietary Fiber 0g 0%
Sugars 0g
Protein 1.66g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 0%

The good news is that sugar is low! However the calorie load is high, and does add up very quickly! Especially when you are at an event that lasts over several hours. Calorie wise, you could have two oz. of 100 proof liquor for every one beer.

This week, think about what you are putting in your body as a fluid. Make sure you aren’t drinking your calories! By eating real, fresh foods, we can ensure that there will be fibre and healthful vitamins and minerals present – and our bodies are going to have to work to digest them!

If you cut out 500 calories a day for an entire week, you will lose 1 pound. So think about it this way:

A diet that consists of having the following;

  • Milk for breakfast (146 calories)
  • Orange juice for breakfast (112 calories)
  • Iced Tea (90 calories)
  • Wine with dinner (125 calories)

= 473 calories in liquids alone.

By swapping out these flavoured drinks for water, or herbal tea, you save nearly 500 calories a day, and reap the results a week later.

Give it a try and see how it goes!

 

 

 

 

 

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