0
5
-2-1-0
CHALLENGE
EAT! 5 or more fruits and veggies a day
UNPLUG! No more than 2 hours of screen time
a day outside of work (TV, computers, smart phones)
sugary drinks
a day
What are sugary drinks?
Regular soda, sports drinks, energy drinks, fruit drinks,
lemonade, sweetened teas, hot chocolate, fancy
coffees – any drink that has added sugar.
MOVE! 1 hour or more throughout the day
(like walking, biking, dancing)
0 sugary drinks a day (like soda, sports drinks,
fruit punch, sugary coffee drinks)
Rethink what you drink:
Guess how much added sugar is in each.
How can you tell?
1. 8 oz. Regular soda, energy drink,
fruit drinks
7 teaspoons of added sugar
Check the ingredient list of your favorite drinks. If you
spot words like sugar, high fructose corn syrup, cane
syrup, maltose, honey, molasses. It’s a sugary drink.
2. 8 oz. Sweetened tea, flavored waters,
sports drinks
5 teaspoons of added sugar
Why 0 ? What’s the big deal?
3. 8 oz. 100% Fruit Juice or Low fat milk
0 added sugar (only naturally occuring
sugar)
They’re loaded with sugar and they trick your body so
you don’t feel full when you drink them. If you drink too
much it will:
4. 8 oz. Water
0 added sugar
•
Crash your energy – making you feel
tired and cranky
•
Make it hard to be at a healthy weight
•
Cause cavities
Switch this drink
for this drink
Drink:
Tricks to drink more of the good stuff
•Water first to quench your thirst.
H20 is the way to go!
•
Drink 5-8 8 oz. cups of water a day.
•Not enough water can cause health problems
and set a goal to fill it up often.
from headache, to constipation, to kidney
failure, even death.
•Add fruit to your water. Drop some in
for a splash of flavor.
•Milk (1% or skim) for healthy bones, teeth and
a boost of protein.
•Drink milk or water with meals.
•Out of sight, out of mind! You can’t drink
it if it’s not an option.
•
•Don’t like milk or can’t drink it? Give soy milk
Drink 3 8 oz. cups of milk a day.
a try or talk to your doctor or a registered
dietitian about other good choices.
•Get a reusable water bottle
•Grab water or sugar-free iced tea from
the vending machines.
•100% Fruit Juice but just a little each day.
Munch on whole fruit instead.
Guess how much of your body is water?
60%
60%
Drink enough water to keep your body energized and feeling good!
Did you know...
•Natural sugars are found in foods like fruit
(fructose) and milk. Don’t worry much about
natural sugars, focus on reducing added sugar.
•Most Americans consume more than DOUBLE
the daily recommendation for amounts of
added sugars.
•Added sugars are any sugars or sweeteners
added to foods in process or preparation.
This includes white sugar, brown sugar,
honey or chemically manufactured sweeteners.
When looking at a nutrition label to see if your
drink has added sugar, look for ingredients such
as high fructose corn syrup, molasses, sucrose,
dextrose, maltose, and nectar.
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