Beware of calories in the 3 B’s

Americans are notorious for underestimating the amount of calories we  consume in our food choices.  The three B’s featured below are especially problematic– loaded with calories and packaged in a way that makes consumers think they’re eating one serving, but large enough to be much more.  Read on for the details!

Bottles

Many times, sugary drinks are sold in bottles that look like one serving but are really more. And these are bought “on the go” so they are likely to be consumed all at once – you are not going to put half a bottle of soda in your purse, car, or desk for tomorrow. Additionally, most bottles look rather small when compared to fast food beverage cups. 

The lesson: compare one standard measuring cup, one soda bottle, one fast food cup and see the differences in size. The Big Gulp and other fast food cups have desensitized everyone as to the real serving size of soda or other sugared drinks (one 8-oz cup).

 How many extra calories per day and per week come from sugared beverages? What are the savings to switch to water and not worry about it?

1) 1 bottle chai tea = 640 calories

2) 1 bottle cola = 200 calories

3) 1 bottle water = 0 calories

Bars

This temptation lurks every time you check out at the grocery store.  It is tempting to throw in a candy bar for the hard work of the shopper, right? Well, a quick glance at the back of the wrapper of a big candy bar shows 200 calories. But you have to read the fine print to see that the package contains 3 servings– so it brings in 600 calories!!   

Lesson:  Candy bars are always really high in calories for their size. Compare chocolate to fruit:

1) chocolate bar, 4 ounces = 600 calories

2) package of 6 chocolate bars = 1380 calories 

3) 1 banana = 105 

Bags 

 A crinkly plastic bag is usually a sure sign that something calorie-dense is inside!  Think about chips, cookies, crackers, candy and other bagged snack foods. 

Lesson – limit the number of bags in your cart before you get to the bagging area!

1) Chocolate chip cookies = 160 calories per ounce or 2080 for the whole bag

2) Chips = 150 calories per ounce or 1500 per bag

3) 1 apple, 4 ounces = 94 calories

Reading calories and portion sizes on the three B’s– bottles, bars and bags– and other packaged/processed foods is important for the realization that they are high in calories and should not fill the whole grocery cart.

Source:  Food and Health Communications

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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