Common myths about what we're drinking
Sometimes we pay attention to the food we're choosing without giving too much regard to what is in our glass.
Here are some common myths about drinks.
It is better to drink juice than milk
Although pure unsweetened juice can offer us a quick source of antioxidants, it fails to offer us any fibre value, which is a key health component of fruit and vegetables. But buyer beware, as the majority of the drinks in the juice aisle are made with a blend of glucose and fructose with a little fruit juice added on the side for marketing.
Tropicana Twister is promoted as a real fruit beverage but it is more like a non-carbonated soft drink. It is offers three to five per cent fruit juice, which is only one teaspoon of fruit juice for every 19 teaspoons of sugar-sweetened water.
Sunny Delight is nutritionally similar to orange pop without the bubbles.
A glass of juice may actually contain more calories than a glass of 1 per cent milk which can be full of protein, calcium, Vitamin D and potassium. With recent research examining the role of calcium and dairy products facilitating body fat loss, it may be wise to switch that juice bottle to a container of milk at lunchtime.
It is healthier to reach for a diet pop rather than a regular version
Ironically we would often be quick to assume that the diet pops are a wiser choice since they contain less than 10 calories per can, with even some being zero calories, versus 135 calories in a regular pop can - but there are other things to consider.
Health foods are often considered all-natural, unprocessed and nutrient-dense foods and drinks, which would be difficult for an artificially flavoured and sweetened water to claim.
Canadians now average over 100 litres of soft drinks per year, which is double the amount people were having in the 1970s. But although the diet versions may save us on calories, they fall short on being an innocent alternative.
Coffee drinks are calorie-free
A cup of coffee can offer us a convenient and valuable source of anti-oxidants, and is completely calorie-free when it is black, but beware once you start adding syrups and whipped cream.
New and improved iced cappuccinos can quickly climb in calories and saturated fat. Iced Capp Supremes offer 560 calories and 17 grams of saturated fat, which can make a McDonald's Big Mac look like a healthier option, with only 540 calories and 10 grams of saturated fat.
A spray of whipped cream can quickly add another 120 calories to the drink, but most establishments can easily make them with non-fat milk rather than cream if you ask.
A small Iced Capp made with milk has only 160 calories and only 1 gram of saturated fat. You still get the same refreshing iced drink and caffeine without the added burden of the saturated fat and calories. We just want to treat some of these drinks as our dessert rather than thinking they are as innocent as a cup of coffee.
Beer bellies are only for beer drinkers
As with anything, the damage is done by the dosage and as the hotter weather approaches, chilled coolers and beer become a staple for some. A bottle of beer is quite standard and offers about 150 calories, while coolers can quickly climb to over 200 calories each.
So while one may easily refresh, as you reach for two or three, the calories can climb quickly, without filling us up. Alcohol is actually known to trigger our appetite which can explain why people start getting hungry at bars later at night. Coolers have a great marketing image, since they look like soda, taste like soda but actually have a higher alcohol content than beer.
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Catherine McCain, RD, BSc, MBA, is a consulting dietitian in private practice at a Fredericton physiotherapy clinic. She can be reached at 457-2722.
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