Fight the beverage bulge

Studies show that Americans now get nearly twice as many calories from beverages as they did in the 1960s. The sheer number and variety of caloric beverage options, the growing portion size of beverages and the way we “count” beverages as part of our diet — we don’t — have combined to make what we drink a major culprit in poor nutrition and weight gain.
The body and mind register beverages differently from food, which is why these calories can sneak up on people. According to the Centers for Disease Control and Prevention, a drink’s rapid passage through the mouth provides less time for signals to trigger the brain that you are eating. Compared to beverages, solid food takes time to chew and seems to provide a feeling of fullness, which signals the brain to stop eating. Thick liquids, like smoothies and shakes, register fullness more than coffee and water.
Also, some research suggests a psychological component to our inattention to liquid calories.
Many of us consider beverages a separate category that does not “count” in the same way as solid food, and studies found that there is rarely a reduction in food intake in response to beverage consumption.

What can you do?
• Watch portion size — Is that bottle of juice 12 ounces or 20? One serving or three?
• Slow down — Give your body and mind a chance to “register” that beverage.
• Choose wisely — As with food, there are smarter choices (water, low sugar, low fat) and times for special treats.
• Count it — Whether you regularly keep a food journal or are just recalling what you’ve eaten on a particular day, count your beverages.
• Taste test — Try mixing water with your juice (reduce the calories by half), try a non-sugar sweetened version of your favorite beverage or add ice to your beverage before drinking.
For more information about YMCA Fitness programs and other ways to become involved with the Cannon Memorial YMCA check out our website www.cannonymca.org. or call 704-939-9622.