Southern Indiana Living

JUL-AUG 2018

Southern Indiana Living magazine is the exclusive publication of the region, offering readers a wide range of coverage on the people, places and events that make our area unlike any other. In SIL readers will find beautiful photography, encouraging s

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Jul/Aug 2018 • 41 S taying cool and hydrated in the summer is easy with numerous sodas, sports drinks, teas, carbon- ated waters, iced coffees and more to choose from. But have you ever consid- ered how many extra calories and grams of sugar are in each of these and how they affect your diet and health? One 12-ounce can of soda has 140 calories and 39 grams of sugar, and one 16-ounce Starbucks Frappuccino has 420 calories and 66 grams of sugar. Calories and sugar can add up quickly depending on your beverage choice and the quantity you consume. Just imagine what those drinks add up to be after a week or an en- tire summer of consumption! In May 2016, the U.S. Food & Drug Administration announced a new Nutri- tion Facts label for packaged foods. The new design is set to help consumers make more informed decisions regarding their food choices. A few of the changes will include increasing the font size and bold- ing of "calories," "servings per container" and "serving size." Serving sizes must also be based on the amounts of food and beverages people are actually consuming, not the suggested serving. For a bottle of soda, rather than providing nutrition information on the suggested "serving size," which used to be half of a 20-ounce bottle, the label will now reflect more accurate information. The full 20-ounce soda will be considered one serving. Another significant change is in- cluding the updated Dietary Guidelines for Americans regarding sugar. The new dietary guidelines state that individuals should limit added sugar consumption to 10 percent of their total daily calories. Consumers will now be able to see "add- ed sugars" on all packaged products. Reading labels is always recom- mended. The nutrition facts label is where you will find the most accurate informa- tion to help you determine which food choice to make. If a person were on a 2,000-calorie diet, 10 percent would equal 200 calories. Two hundred calories of add- ed sugar is equal to 50 grams of sugar or 12 teaspoons of sugar. The new label will help consumers see and understand this information better than ever before. Along with reading labels, there are other ways to avoid drinking too much sugar and overall calories. The best choice will always be water, and fruit-infused water is a fun way to add flavor. You may also want to choose a diet soda or a car- bonated water, low-sugar sports drink or unsweetened iced tea. Order your favorite coffee drink with fat-free milk and sugar- free flavorings, and skip the whipped cream on top. If coffee drinks aren't a part of your daily routine and you want to in- dulge a little, simply order the smallest size and enjoy. • One 12-ounce can of soda has 140 calories and 39 grams of sugar, and one 16-ounce Starbucks Frappuccino has 420 calories and 66 grams of sugar. Maji Koetter, Ali, MS, RD, LD, CD, is a licensed registered dietitian at Baptist Health Floyd special - izing in diabetes and weight management. She uses a real-life approach to nutrition when counseling her clients, and encour - ages them to strive for progress not perfection. She is passionate about helping everyone find their own way to living their happiest and healthiest lives About the Author Cool & Hydrated Rethinking your drink choices Real Life Nutrition Image: Legolena/ shutterstock.com

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