Previous | 1 2 3 4 5 6 | Next

AICR HealthTalk
Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: Is lemonade a lower-calorie alternative to regular soda?

A: Lemonade options have expanded markedly in recent years. Regular lemonade is not necessarily any lower in calories than an equal portion of a regular carbonated soft drink. Lemonade from frozen concentrate and most powdered mixes contains about 100 calories in each eight-ounce portion, not surprising due to the approximately six-and-a-half teaspoons of sugar it contains. Some powdered mixes, however, have less added sugar so they may be about thirty percent lower in calories. Of course, the mixes and “light” bottled ready-to-drink lemonades sweetened with zero-calorie sweeteners contain ten or fewer calories, comparable to diet soft drinks. Unlike soda, some lemonade options may contain from 10 to 100 percent of recommended daily vitamin C. In some cases this comes from the lemon juice content, in other cases, especially when high amounts of vitamin C are present, it’s because of added vitamin C and is not a sign of actual fruit juice content. If you’re looking for a naturally low-calorie alternative to regular soda, consider ice tea (unsweetened or very lightly sweetened) instead. You may also see “lite” bottled lemonade-ice tea blends; calorie content is reduced compared to regular soft drinks, but some bottles are large enough that the calorie information listed pertains to just a third or half of the bottle. For any of these sugar-containing beverages, finishing a large bottle or drinking glass after glass on a hot day can make calorie and sugar consumption add up quickly.

Q: My family loves frozen waffles. How do they rate nutritionally, compared to toast?

A: Compared to having a piece of toast, waffles tend to be higher in fat; however, some are available that are low in fat (and whole grain!). Compare nutrition information on labels to see how much waffles can vary. The vitamin content is quite similar, but if you choose waffles with whole-wheat flour first on the ingredient list, you’ll see that fiber content is higher. Remember that more whole-grain flour means there are also more cancer-fighting phytochemicals, as well as more vitamin E, B-6 and magnesium even if these nutrients are not on the label. Also compare the fat content of different waffle options. Finally, a major influence on the nutrition quality of those waffles will be how they are served. Don’t make them just a vehicle for fat and sugar-loaded syrup. Waffles are delicious when spread with peanut butter and topped with apple or banana slices for breakfast or a snack. Or top waffles with vanilla yogurt and applesauce, pureed berries or sliced fruit. Then you’re getting a real nutrition boost from the waffles. Added yogurt or peanut butter will keep energy levels even and hunger satisfied longer than the energy spike and fall you may experience when they’r topped with nothing but sugar.

***

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

Previous | 1 2 3 4 5 6 | Next