Do You Know Do You Know What You’re What You’re

Drinking?Drinking?Choose healthy

beverages!

Family and Family and Community Community

Health Health SciencesSciences

For more healthy lifestyle information contact your local Rutgers Cooperative Extension

Office or visit the website

www.rce.rutgers.edu/FCHS

Drink Healthy Beverages- 8 ounces is a portion size- Look for healthful nutrients such as

calcium, vitamins, and minerals- Limit beverages high in natural or

added sugar. [4 g = 1 teaspoon = 15 calories]

- Choose low-fat beverages and coffee lighteners [4 g fat = 1 teaspoon = 45 calories]

- Caffeine is not appropriate for children

Symbol KeySymbol Key= 10 Calories

= 4 grams (g) sugar or one teaspoon

= 4 milligram (mg) Caffeine

= Good Choice in a Beverage

= Beverage Choice Needs Improvement

ColaColaHow many calories are in your

cola?

How much sugar?

How much caffeine?

Flip to find out!

ColaColaIn one 12 oz can of cola:

150 Calories

41 g of sugar

99 mg Caffeine

Better Choice = 8oz caffeine free, regular soda or diet soda or calorie-free seltzer

Energy DrinkEnergy DrinkWhat’s in your Energy drink?How much caffeine do you think they

fit in that tiny little can (8.2 oz)?Can you guess how many calories it

contains?How many teaspoons of sugar are

hiding in there?Flip to find out!!

Energy DrinkEnergy DrinkThat 8 ounce can contains:

108 Calories

24 g of Sugar

And a whopping 72 mg of Caffeine!

Contains high amounts of sugar and caffeine is not for children!

1 % Milk1 % MilkHave you ever gotten a Milk

Mustache?Find out what was in that tasty drink. But

first, can you guess how much: Calories Sugar Caffeine Any other health benefits?

Flip Over to See!

MilkMilkAn 8 oz glass of 1% Milk has:100 calories

13 g of sugar

And no caffeine!Health Benefits: Vitamins A & D and

Calcium & Phosphorus. Milk keeps bones strong.

Best Choice = 1% or non-fat milk for everyone over the age of 2 years

Orange JuiceOrange JuiceWake Up!! Its time to guess what’s in that

yummy breakfast drink, the one and only OJ!

Do you know how many calories a glass of OJ has?

How about how much sugar or caffeine?

Want to know? Just flip!

Orange JuiceOrange JuiceThat 8 oz glass of OJ has:112 Calories

27g of sugar

And no Caffeine!Health Benefits: OJ is great source of Vitamin C &

folate. Some OJ has fiber and/or added Calcium. Read the label to find out!

Even Better Choice: reduced sugar varieties

Diet ColaDiet ColaWhat’s in that diet drink?

Can you guess how many calories?How much Sugar?Caffeine?

Flip over if you want to know!

Diet ColaDiet ColaThat 8 oz can of Diet soda has:

0-1 Calorie

O grams of Sugar

43 mg of Caffeine

Kid’s Juice Kid’s Juice DrinkDrink

Can you guess what’s in that after school drink?How many Calories?How much Sugar?How much Caffeine?

Flip over to see!

Kid’s Juice Kid’s Juice DrinkDrink

That 8.45oz box of juice drink (only 10% juice) has

140 Calories

32 grams of Sugar

And 0 mg’s of Caffeine

Better Choice: 100% Juice

Sports DrinkSports DrinkAfter working up a sweat, its nice to

take a big gulp of a sports drink. But was exactly are you gulping down?How many calories?How much sugar?How much caffeine?

Flip over to find out

Sports DrinkSports DrinkYour 16 oz bottle contains:120 Calories

26 grams of sugar

0 mg’s of Caffeine!Water is best for most active youth and adults.

Café LatteCafé LatteEver wondered what’s in your

morning pick me up?

Take a guess at how manyCalories and How much Sugar and Caffeine it contains.

Now flip over and see if your right!

Café LatteCafé LatteA large (16 oz) Cafe Latte contains:607 Calories

19 Grams of Sugar

137 mg’s Caffeine.

Latte’s also have Calcium!

Better choice: 8 oz, non-fat milk latte.

CoffeeCoffeeCan you guess?How many Calories?And how much Sugar and Caffeine?In a black, 8 oz cup of coffee?

Flip over if you want to know!

CoffeeCoffeeThat brewed delight has

2 Calories

0 g of Sugar

92 mg of Caffeine!

Another Choice: decaffeinated coffee.

Vitamin WaterVitamin WaterVitamins, minerals, & calcium, Oh My!Ever wondered what’s really in that

vitamin water you drink? Do you know?How many calories?How much sugar?How much caffeine?

Want to find out? Just flip!!

Vitamin WaterVitamin WaterYour bottle of vitamin water contains:50 Calories

13 grams of Sugar

0 mg’s of CaffeineHealth benefits: Vitamins C, B3, B6, B12,

B5, Calcium && Potassium.

Plain water is best. Get your vitamins from food.

Iced TeaIced TeaAh, nothing’s better on a hot

afternoon that cold glass of iced tea. But what are you really downing to quell your thirst? How many calories?How much sugar?How much caffeine?

Just flip and find out!

Iced TeaIced TeaThat 16 ounce ice cold drink has:95 Calories

24 g of Sugar

76 mg of CaffeineBetter Choice: unsweetened or artificially sweetened tea

Yogurt Fruit Yogurt Fruit Smoothie DrinkSmoothie Drink

A few strawberries, and little banana, throw in some yogurt and you’ve got yourself a smoothie! Find out howMany caloriesMuch SugarMuch Caffeine

Just flip over and learn!

Yogurt Fruit Yogurt Fruit Smoothie Drink – 20 Smoothie Drink – 20

ouncesounces496 Calories

84 g of Sugar

O mg’s of CaffeineHealth benefits: Vitamins A, D, & C; &

Calcium Best choice: Low-fat, reduced sugar varieties in 6 to 8 ounce portions.

Cranberry Juice Cranberry Juice CocktailCocktail

Refreshing Cranberry juice, the perfect breakfast companion. Do you know what’s in it? GuessHow many calories?How much sugar? How much caffeine?

Just flip over and see!!

Cranberry Juice Cranberry Juice Cocktail – 8 oz.Cocktail – 8 oz.

137 Calories

30 g of Sugar

0 mg of Caffeine

Health benefits: Vitamin C & healthy phytochemicals!

Better Choice: reduced sugar varieties.

References

All nutrient amounts, except vitamin water and café latte, from “What’s In the Foods You Eat”, a searchable document listing 13,000 foods

Found at the USDA/ARS website: www.ars.usda.gov

Other beverage information from product information on website or food label.