84-Lancaster Farming, Saturday, May 17, 2003 Family Living Focus by Cathy Guffey Bradford Co. Extension Agent How Many Calories Are In Your Drink? Have you ever stopped to think about how many calories you are getting from the beverages you drink? If you’re quenching your thirst with beverages that provide calories, you may be getting a lot more than you bargain for. Water is the beverage of choice to satisfy thirst. It is readily avail able, does not cost anything (be yond what we already pay for our water supply), and has no calories. However, many of the beverages that we choose to drink contribute a large number of cal ories to our daily diet. Research done at Penn State, for example, New Data On Dietary Protein, Bone GRAND FORKS, N.D. A high-protein diet containing mostly meat did not have adverse effects on women’s ability to retain cal cium in a study conducted by Agricultural Research Service scien tists in Grand Forks, N.D. ARS researchers Zamzam (Fariba) Roughead and Janet Hunt at the Grand Forks Human Nu trition Research Center controlled the diets of 15 healthy postmenopausal women, providing both low- and high-meat diets for eight weeks each. The women consumed about 600 milligrams (mg) of calcium per day, half the recommended intake of 1,200 mg. Calcium, sodium and caf feine intakes were kept constant In recent years, sci entists have theorized that high-protein diets leach calcium from bones, leading to bone loss, based on findings from tests involving purified proteins. But unlike purified pro teins, meat contains substantial amounts of potassium and phos phorus, which reduce urinary calcium loss. In the study, after the first four weeks of each eight-week phase, the scientists tracked calcium levels using body count tech nology that detects dif ferences in calcium re tention and excretion. The scientists found that even with low but-average calcium intake, the volunteers could eat twice the recommended dietary allowance of protein, mostly as meat, and not have an adverse effect on calcium re tention or on biomark ers for bone break down. The high-meat diet consisted of 20 percent of daily calories as protein, or about 117 grams, including 10.5 ounces of meat. The low-meat diet consis ted of 12 percent pro tein, including 1.5 ounces of meat. HERBALIFE INDEPENDENT DISTRIBUTOR "We are here to help you safely and naturally reach your weight loss and health goals" John and Dora Swarey 257 Warrens Mill Rd. Meyersdale, PA 15552 Voice Mail 800/469-0742 shows that individuals who drink large amounts of soft drinks take in many more calories than the person who does not. This is not a surprise if you consider that a 32-ounce regular soft drink gives 500 calories! Many beverages, such as soft drinks and sweetened drinks, provide no nutritional value to the diet other than calories. Even healthy drinks like fruit juices give many calories when con sumed in large amounts. One eight-ounce cup of a typical 100 percent fruit juice has 120 cal ories. Drinking several cups each day will mean a large number of extra calories. In fact, child NOTICE; FARM OWNERS Goodville Mutual is One of the Top 5 Farm Insurance Companies in Pennsylvania WANT TO KNOW WHY? \ Liz Martin Martin Insurance Agency 459 C N. George St. Millersville, PA 17551 (717) 872-7756 Toll Free 1-877-791-5235 wvra martminsurance com Affordable insurance for farm, home,vehicle, and small business f All-Plant LIQUID PLANT FOOD 9-18-9 PLUS OTHERS! • Contains 100% white ortho phosphoric acid. Made in USA. • Non-corrosive. Won’t settle. • Top quality. Excellent service. • Newest equipment • Financially sound...and growing! Big Demand Requires More Distributors! QI sell to farmers. How do I become your distributor? □ I’m a farmer. What’s the price? Where do I get it ? CALL or SEND FOR FACTS: Phone: 814-364-1349 I ALL-PLANT LIQUID PLANT FOOD, INC. | 821 State Rd. 511 N., RFD 3, \ r Ashland, Ohio 44805 \ health experts are concerned that drinking large quantities of juice may be one contributing factor to the great increase in childhood obesity. Of course, milk is a great bev erage that makes a big contribu tion to our nutritional needs. However, if you live on a dairy farm and drink milk in amounts greater than what you need nu tritionally (2-4 cups depending on age and gender); you may be getting a lot more calories than you need. If you are trying to lose weight, and drink lots of milk, just cutting back to the amount you need may help with your weight loss efforts. Skimming fat off the top of milk that has not been homogenized will make the calories equivalent to the 2 per cent fat milk that’s available at the grocery store. If you purchase your milk at the grocery store, the lower fat types like skim and 1 percent fat will give you the same nutrients as whole or 2 per cent fat milk, but less fat and cal ories. The best advice drink water when you’re thirsty. Other bever ages that provide only a few cal ories are diet soft drinks, fruit juice spritzers (seltzer water with a splash of juice), and lemonade or iced tea that you make your self with artificial sweetener. The following list, excerpted from the U.S. Department of Ag riculture’s Nutritive Value of Foods 2002, gives examples of common beverages and how many calories they contain. Water, 8 fl. oz., 0 calories Soda, variety of types, 12 fl. oz., 124-179 calories Club Soda, 12 fl. oz., 0 calories Coffee, brewed or instant, black, 6 fl. oz., 4 calories Orange Juice, 8 fl. oz., 112 calories Apple juice, 8 fl. oz., 117 calories Cider, 8 fl. oz., 94 calories Fruit punch drinks, 8 fl. oz., 117 calories Lemonade, prepared from powder Regular, 8 fl. oz., 112 calories Low calorie with artificial sweetener, 8 fl. oz., 5 cal- orfes Tea Brewed, 6 fl. oz., 2 calories Instant, sweetened with sugar, 8 fl. oz., 88 calories Instant, sweetened artificially, 8 fl. oz., 5 calories Milk Whole, 1 cup, 150 calories 2% fat, 1 cup, 121 calories 1% fat, 1 cup, 102 calories Nonfat (skim), 1 cup, 86 calories Chocolate milk Whole, 1 cup, 208 calories 2% fat, 1 cup, 179 calories 1% fat, 1 cup, 158 calories Milk shake, thick Chocolate, 11 fl. oz., 358 calories Vanilla, 11 fl. oz., 350 calories Beer Regular, 12 fl. oz., 146 calories Light, 12 fl. oz., 99 calories Gin, rum, vodka, whiskey, 1.5 fl. oz., 97-110 calories Daiquiri, 2 fl. oz., 112 calories Pina colada, 4.5 fl. oz., 262 calories Wine, dessert Dry, 3.5 fl. oz., 130 calories Sweet, 3.5 fl. oz., 158 calories Wine, table, 3.5 fl. oz., 74 calories - fl. oz. - fluid ounces For Value-Added Sales or for Personal Use Process meat easily and affordably with Chop- ■ Rite Two Meat Processors. 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