Healthy Beverages Campaign NLESD (western region) Helping Students Make Healthy Beverage Choices

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1 Healthy Beverages Campaign NLESD (western region) Helping Students Make Healthy Beverage Choices

2 Overview In September of 2011, a one-day Student Nutrition Survey conducted with Western School District Students revealed: 34% of students are having sugar-sweetened beverages for Lunch and 28% at Recess. 23% of students are having milk for Lunch and 19% at Recess. 18% of students purchased lunch at school. All resources that teachers will need for this campaign can be found on our web page at This brief resource package, Helping Students Make Healthy Beverage Choices, contains: 1. Poster to increase students awareness about the amount of sugar in commonly consumed sugar-sweetened beverages 2. Two Lesson Plans to help students determine the amount of sugar found in foods and beverages 3. An interactive Powerpoint from Health Canada to help students learn how to read a Nutrition Facts Table on food labels so they can compare foods and beverages and choose products that contain less fat, saturated fat, trans fat, sugar, and sodium (salt) by using the % Daily Value. Intended Learning Objectives - Students will: Identify beverages that promote good health. Identify the amount of sugar found on a Nutrition Facts Table and read the Ingredient List to identify some of the hidden names for sugar. Identify healthier options by learning simple rules to help read the Percent Daily Value (% D.V.)

3 Background Information What Does Canada s Food Guide Have to Say? Ages 4 8 Ages 9 13 Ages Milk & Alternatives 2 servings 3 4 servings 3 4 servings Vegetables & Fruit % Fruit Juice Have Vegetables and Fruit more often than 100% juice. Water Drink water regularly. It s a calorie-free way to quench thirst. Drink more water in hot weather or when you are very active. To view Canada s Food Guide, go to Health Canada s web page at What about Milk? Canada s Food Guide says to have 500 ml (2 cups) of milk every day for adequate Vitamin D. (One serving of milk = 1 cup). Drink fortified soy beverage if you do not drink milk. Chocolate milk has the same bone building nutrients as white milk (calcium, vitamin D, riboflavin). Canada s Food Guide recommends mixing chocolate milk with low fat white milk for less sugar. What about Juice and Fruity Drinks? 100% fruit juice is a healthier choice than other sweet drinks because it contains some of the natural vitamins found in fruit. Fruity drinks are not a healthy choice as they have added sugar which can be found on the Ingredient List. If a beverage is called fruit drink, punch, ade, beverage, or cocktail, it has little or no real fruit juice in it. What about Sport Drinks? Sport drinks like Gatorade and Powerade are high in sugar and contain sodium and potassium. Sport drinks are appropriate for continuous, higher intensity exercise lasting minutes and in hot and humid weather with heavy sweat loss. Water is generally the best choice during and after exercise References: 1. Sip Smart! BC Teacher Resource Guide 2. Re-Think Your Drink, Calgary Health Region 3. Eating Well with Canada s Food Guide. A Resource for Educators and Communicators, Health Canada 4. Beverages for Health and Sport, Eat Great and Participate 5. Using the Nutrition Facts Table: % Daily Value, Health Canada.

4 Lesson 1: Show Me the Sugar Materials Needed: Copies of Poster Re-Think Your Drink (1 per student) Copies of Handout #1 Show Me the Sugar (one per student) Copies of Handout #2 Use the Label (one per student) Optional: Sugar cubes or a 2 kg bag of sugar with teaspoon and measuring cup or bowl Teacher: Ask the Students: Can you name some healthy drinks or beverages? Water White Milk Chocolate milk has the same nutrition as white milk but has added sugar. 100% Fruit Juice. What are some things you can do to drink healthy beverages? (List on the board.) 1. Drink milk or water at meal times as part of a healthy diet as recommended on Canada s Food Guide. 2. Talk to your parents about the importance of healthy beverages and having only milk, 100% juice, or water in school. (This is a major focus here.) 3. Read labels to see if you are getting 100% fruit juice. Limit foods and beverages with added sugar in the Ingredient List (and remember the hidden names of sugar, such as honey and fructose). 4. Choose only 100% fruit juice. (Choose whole vegetables and fruits more often than juice.) 5. Keep a jug of cold water in the fridge at home for easy and quick access. 6. Keep a water bottle with you to sip on throughout the day. 7. Be a role model for your friends and family by choosing healthy beverages. Teacher (Student Poster): Give each student a copy of the Re-Think Your Drink Poster. 1. Review the poster with students. 2. Ask the students: Does anything on this poster surprise you? 3. Ask students to take this poster home and put it on the fridge for everyone to see and discuss what they have learned with their parents. 4. Post a copy of this poster for all to see in the classroom, in the school canteen, and in the cafeteria area.

5 Teacher: Let s find the added sugar in a cereal bar. Give out one copy per student of Handout #1, Show Me the Sugar. Review the different parts of the Nutrition Facts table and the Ingredient List on the food label for this cereal bar. Ask the students: How much added sugar is in this one cereal bar? To find out how much sugar is in each cereal bar, first check the Nutrition Facts table on the food package. (Read over the Nutrition Facts to find that this one small bar has 13 grams of sugar.) How many teaspoons of sugar are in this one small cereal bar? (Use the formula: 1 teaspoon of sugar = Number of Grams of sugar divided by 4.) 13 divided by 4 = 3: The cereal bar contains more than 3 teaspoons of sugar. Where is the sugar hidden in this product? To find the hidden forms of sugar, check the Ingredients list at the bottom of the Nutrition Label. If these appear in the ingredients list of your favorite beverage, you are drinking a sugar-sweetened beverage. (Have a student read out the bolded names for different forms of sugar.) Corn syrup Molasses Sugar Honey Fructose Brown sugar Dextrose Syrup Sucrose High fructose corn syrup How many different names are there for sugar in this Ingredients List? There are 10 different names for sugar in this one cereal bar. A good rule of thumb is if sugar is found in the first three ingredients on the Ingredient List, the product is generally high in sugar and the product should be limited. Teacher: The ingredients are different in all foods. Now you know how to look. This activity will help you to read the label and pick out healthy choices.

6 Teacher: Give out one copy per student of Handout #2, Use the Label. This label tells us that there are 15 grams of sugar in this one small package. How much is a serving for this beverage? See Nutrition Facts table. (180 ml) How much is in this Jammer? (180 ml) How many calories does this Jammer contain? (60) How much sugar is listed? (15 grams) Since most people don t understand what grams are, let s change the grams into teaspoons. How many teaspoons of sugar are in this Kool-Aid Jammer? 15 4 = 4 (approximately) Optional: For visual impact, have one student measure out the teaspoons of sugar consumed one by one into a measuring cup. Some students might have one jammer at Recess and another at Lunch. Let s see what the 8 teaspoons of sugar in two Jammers looks like. (Ask a volunteer to count out 8 sugar cubes or 8 teaspoons into a measuring cup or bowl.) Help the students count 1, 2, 3, 4, Here s something else that might surprise you. If you have two Kool-Aid Jammers every day for a year, that works out to 12 kilograms of sugar, all from the added sugar just in the Kool-Aid Jammers. That is about 6 of the two-kg bags of sugar.

7 Lesson 2: Reading a Nutrition Facts Table Materials Needed: Internet Access for Students For this activity, students need to have access to the Internet via a Smart Board or a LCD projector and a laptop. Health Canada has an Interactive Food Label Quiz consisting of Questions and Answers that will guide students in learning how to properly read a Nutrition Label. This Quiz should only take 15 minutes to complete. To access this Quiz, go to our web page at If you do not have Internet access, please use the Handout from Health Canada, Using the Nutrition Facts Table: % Daily Value, also available on our web page. For the Teacher: This lesson aims to help students begin to read the Nutrition Facts Table for foods and beverages so that they can compare and choose products with less fat, sugar, and salt. Canada s Food Guide says: Another important step towards better health and a healthy body is to follow Canada s Food Guide by: Limiting foods & beverages high in calories, fat, sugar, or salt (sodium) such as cakes & pastries, chocolate & candies, cookies & granola bars, doughnuts & muffins, ice cream & frozen desserts, French fries, potato chips, fruit flavored drinks, soft drinks, sports and energy drinks, sweetened hot or cold drinks. Nutrition Facts are based on a specific amount of food. For the student to understand, have the students look at the amount of food per serving. Compare this to the amount they actually eat or drink. Guide the students through the Interactive Quiz or the Powerpoint (see above). Conclusion- Ask the Students: How can we use what we have learned to lead a healthier lifestyle? Here are two tips: 1. Drink water instead of sugary drinks. Water is best and has absolutely no sugar. Add a slice of orange or lemon for more flavour. Other healthy options are lowfat milk and 100% fruit juice. 2. It is best to eat fresh, whole foods, especially fresh fruit and vegetables. 3. Choose grains that are lower in fat, sugar, and salt. 4. Read the label and choose foods that have less fat, sugar, and salt. Know how to find it. Know how to limit it. Know how to replace it with healthy options.

8 Re-Think Your Drink Poster The best way to satisfy your thirst is with regular Water! Drink 2 cups of Skim,.5%, 1%, or 2% Milk or fortified soy beverage every day to develop strong bones. Drink 100% fruit juice. SUGAR ALERT! Be aware of sugar in flavored and sweetened hot & cold drinks! These are not healthy choices. Kool-Aid Jammers (360 ml) = 8 teaspoons of sugar Fruit Punch (400 ml) = 9 teaspoons of sugar Tips for Making the Healthy Choice the Easy Choice: 1. Drink milk or water at meal times as listed in Canada s Food Guide. 2. Keep a jug of chilled water in the fridge. 3. Talk to your parents about the importance of healthy beverages.

9 Handout #1 Show Me the Sugar Nutrition Facts for Cereal Bar Serving Size 1 Bar Amount Per Serving % DV Calories 150 Total Fat 2.5 g 4% Saturated Fat 0 g 0% Trans Fat 0 g Cholesterol 0 mg 0% Sodium 85 mg 4% Total Carbohydrate 30 g Dietary Fiber 2 g 9% Sugars 13 g Protein 3 g INGREDIENTS: Oat bran, rice, corn syrup, sugar, fructose, whole grain rolled oats, dextrose, oat and fruit clusters, honey, molasses, rolled oats, strawberry flavored apples, sucrose, syrup, brown sugar, high fructose corn syrup, vegetable oil, glycerin, malt flavoring, natural and artificial flavor, salt, nonfat dry milk, whole wheat flour, vitamin A, B6, riboflavin, folic acid, vitamin B12. To find the hidden forms of sugar, check the Ingredients. If these appear in the ingredients list of your favorite beverage, you are drinking a sugar-sweetened beverage: Corn syrup Sugar Fructose Dextrose Honey Molasses Sucrose Syrup Brown sugar High fructose corn syrup

10 Handout #2 Use the Label Nutrition Facts Serving Size 1 pouch 180 ml Amount Per Serving % DV Calories 60 Total Fat 0 g 0% Sodium 15 mg 1% Carbohydrate 15 g 5% Sugars 15 g Protein 0 g Vitamin C 100% FRUIT JUICE SUBSTITUTE. INGREDIENTS: Water, Sugar, Pear Juice Concentrate, Citric Acid, Artificial Flavour, Ascorbic Acid, Colour, Calcium Disodium EDTA. (B143C) + = =

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