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Smart Swaps

Join Liz Serchen and Brooke Malnory as they share their favorite low-caffeine and low-sugar drinks. Discover how sugar impacts the body and the recommended daily intakes for caffeine and sugar for teenagers and adults. Learn about healthier alternatives to popular beverages and snacks, and find out the caloric and sugar content of various drinks. Get tips for making better food choices when eating out and explore smart strategies for enjoying your favorite flavors without compromising on health.

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Smart Swaps

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  1. Smart Swaps Liz Serchen and Brooke Malnory

  2. What is your favorite low-caffeine and low-sugar drink?

  3. How sugar affects the body… http://www.youtube.com/watch?v=k1JZ3MLS-k0

  4. Pop Quiz! What is the recommended caffeine intake for teenagers? A. 200-300 mg B. <100 mg C. 50 mg D. 400 mg

  5. Pop Quiz! What is the recommended sugar intake for women/men? A. 10 g/ 20 g B. 35 g/ 45 g C. 25 g/ 38 g D. 15 g/ 28 g

  6. Recommendations • Caffeine • Adults: 200-300 mg/day • Teens: <100 mg/day • Sugar • Females: 100 kcals = 25 g/day • Males: 150 kcals = 38 g/day *Remember “good sugars” are found naturally in fruit and milk

  7. Grande Dulce de Leche Frappuccino Blended Crème • 420 calories • 15 g fat • 53 g sugar • Grande Dulce de Leche Frappuccino Light • 170 calories • 1 g fat • 25 g sugar

  8. Strawberry-Banana (large) • 760 calories • 12 g fat • 137 g sugar • Strawberry-Banana (small) • 380 calories • 6 g fat • 69 g sugar

  9. Cake Batter Ice Cream • 520 calories • 27 g fat • 58 g sugar • Cake Batter Light Ice Cream • 330 calories • 11 g fat • 39 g sugar

  10. Fat Recommendations • Calories from fat should be 20-35% of your daily caloric intake • Based on a 2000 calorie diet: • 400-700 calories from fat • 44-78 grams of fat/day • <16 grams/day of saturated fats • “Good” fats: fish, nuts, vegetable oils

  11. The Worst Food in America! • Outback Steakhouse: Aussie Cheese Fries with Ranch Dressing • 2,900 calories 182 g fat 240 g carbs • The caloric equivalent of eating 14 Krispy Kreme doughnuts • Even if you split this "starter" with 3 friends, you'll have downed a meal's worth of calories

  12. 750 calories • 45 g fat • 1560 mg sodium Tendercrisp Chicken Sandwich Whopper Jr. • 340 calories • 19 g fat • 530 mg sodium

  13. Flame Roasted Chicken Sandwich w/ Mashed Potatoes and Gravy North Atlantic Cod Filet Meal (3 pcs) • 449 calories • 10 g fat • 1,374 mg sodium 2,156 calories 140 g fat 2,378 mg sodium

  14. 1,660 calories • 120 g fat • 1,450 mg sodium Ring Leader Loaded Burger Double Patty Jr. Deluxe Burger w/ Bacon And Green Chilies • 425 calories • 25 g fat • 705 mg sodium

  15. Chicken BLT Salad with Honey Dijon Dressing and Croutons Mandarin Chicken Salad with Balsamic Vinaigrette 790 calories 53.5 g fat 1,735 mg sodium • 470 calories • 22 g fat • 1,270 mg sodium

  16. Turkey Tom Slim Turkey Breast • 554 calories • 26 g fat • 1342 mg sodium • 426 calories • 2 g fat • 1440 mg sodium

  17. 410 calories • 10 g fat • 1,070 mg sodium Oven Roasted Chicken Breast Sub Chicken Breast Wrap • 310 calories • 5 g fat • 830 mg sodium

  18. Veggie (large) • 1,090 calories • 62 g fat • 2,540 mg sodium

  19. Explore • http://eatthis.menshealth.com/home • This website has some great information on healthy choices when eating out. • Eat This, Not That! Books are available too!

  20. Smart Strategies Coffee Drinks • Sugar-free syrups, skim milk • Ordering no whip cream saves 70 calories and 7 g fat! Sandwiches • Skip the mayo • Use mustard, barbecue sauce • Add veggies • Whole grain bread

  21. Smart Strategies Salads • “light” or “fat-free” dressings • Skip the cheese Pizza • Thin crust • Swap ham or chicken for pepperoni/sausage

  22. Healthy Snacks • Popcorn, Pretzels • Raisins, Craisins • Frozen grapes • Rice cakes • Yogurt • Cottage Cheese

  23. Hummus • Made from chickpeas Great with: • Vegetables • Chips • Pita • Grilled Chicken • Fish

  24. Food Should Taste Good Chips Sweet Potato ChipsServing size: 12 chips • 140 calories • 6 g fat • Good source of vitamin A! • Gluten free

  25. Get Creative! • Do you like pizza?? • English muffin • Marinara sauce • Mozzarella cheese • Wrap Ideas… • Peanut butter and banana • Cream cheese and strawberries • Ham/turkey and cheese

  26. Resources • http://eatthis.menshealth.com/content/20-worst-foods?article=12&page=1 • http://www.youtube.com/watch?v=k1JZ3MLS-k0 • http://kidshealth.org/teen/drug_alcohol/caffeine.html • http://www.medicalnewstoday.com/articles/196024.php

  27. Categories: 1. Fat 2. Sugar 3. Healthy Swaps and Snacks

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