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How to Stop Eating Junk Food and Make Smarter Nutrition Choices Every Day · Stacked Intent: Your Guide to Authentic, Intentional Living

• 0:26
  SPEAKER_01: Hi guys, welcome to Stacked Intens.
• 0:28
  SPEAKER_01: I am Becca Stackhouse Morrison, and I look forward to having you join us as we go along with Relationship Finance Nutrition.
• 0:37
  SPEAKER_01: We're going to look at the DNA of how you can take those life and dreams that may be stuck, scattered, and help you give resources for mapping out a plan.
• 0:49
  SPEAKER_01: My background is in social sciences, and I have a certification for family life education.
• 0:55
  SPEAKER_01: So I look forward to sharing those with you throughout the podcast.
• 0:59
  SPEAKER_01: We're going to have great fun as you tune in each week to become authentically you.
• 1:05
  SPEAKER_01: We're going to look at the ways that you can be your authentic self and be intentional with yourself.
• 1:11
  SPEAKER_01: You'll laugh, you'll cry, and you're going to finish each episode being motivated to live your life more authentically.
• 1:17
  SPEAKER_01: Well, with these specific episodes, we're going to have a special co-host and we're going to let them introduce themselves.
• 1:23
  SPEAKER_00: Hey, my name is Ashley Childs, and I am the University of Georgia Family and Consumer Sciences Extension Agent for both Candler and Evans counties in the southeastern part of the state of Georgia.
• 1:35
  SPEAKER_00: And I'm excited to be here today.
• 1:37
  SPEAKER_00: I've got a background in nutrition from an education standpoint and then also from a community standpoint.
• 1:44
  SPEAKER_00: And this is something I'm super passionate about and excited to work with Becca to talk about being more intentional in the food that you choose and the things that you put into your body.
• 1:57
  SPEAKER_01: And today we are going to be talking about nutrition, but we're specifically going to be covering that topic of avoiding the junk.
• 2:05
  SPEAKER_01: So, how do you intentionally stay you when you're trying to avoid some of that junk?
• 2:10
  SPEAKER_01: So Ashley Childs is here to join us, and she's going to tell us what are our objectives of avoiding the junk today?
• 2:18
  SPEAKER_00: Yeah.
• 2:19
  SPEAKER_00: Hey, Becca.
• 2:20
  SPEAKER_00: So today we're going to talk about how to read a nutrition facts label.
• 2:24
  SPEAKER_00: So first off, what how to know what's even in your food to make better choices with the options that you have.
• 2:30
  SPEAKER_00: And then secondly, we're going to talk about sugar sweetened beverages.
• 2:34
  SPEAKER_00: So which ones are going to be better options for us, how to avoid them and why we should avoid them.
• 2:40
  SPEAKER_00: And then lastly, we'll talk about eating healthy when dining out, because that can be definitely a source of some of our not-so healthy options.
• 2:49
  SPEAKER_00: So looking forward to today's topic of avoiding the junk.
• 2:54
  SPEAKER_01: So nutrition labels is our first topic today.
• 2:58
  SPEAKER_00: Why is that even important to look at?
• 3:01
  SPEAKER_00: So if you don't look at the nutrition facts label, you don't know what one, the good things are in the food, and two, the bad things and the things to avoid.
• 3:10
  SPEAKER_00: So this is especially important when you are comparing products or comparing options.
• 3:16
  SPEAKER_00: So the nutrition facts label is on is going to be on the back of any processed food.
• 3:21
  SPEAKER_00: So anything that is not in its natural form.
• 3:25
  SPEAKER_00: So like bread is going to be a good example here.
• 3:28
  SPEAKER_00: So if you were trying to pick the best bread, the nutrition facts label is going to be on the back of the bread package and is going to contain your calories, your total fat.
• 3:40
  SPEAKER_00: Now they even have it broken down into sources of unsaturated fat versus saturated fat, and we'll talk briefly about that.
• 3:48
  SPEAKER_00: You've got carbohydrates, you've got protein, you've got fiber, you've got your vitamins that are important.
• 3:55
  SPEAKER_00: Um they're going to be at the very bottom of the nutrition facts label, sodium, and you've got something called the percent daily values.
• 4:03
  SPEAKER_00: So percent daily values is a really quick reference guide for you to look at.
• 4:08
  SPEAKER_00: That's your percentages on the side there.
• 4:11
  SPEAKER_00: Um and a common misconception when it comes to those percentages is that if you you could you could easily look at that and say, um, well, this is the percentage that you know it may say carbohydrates and it may say like 45%.
• 4:26
  SPEAKER_00: You can't read that as this product is 45% made up of carbohydrates.
• 4:32
  SPEAKER_00: That's not that's not the purpose of it.
• 4:35
  SPEAKER_00: So it's your percent daily values for your entire day.
• 4:38
  SPEAKER_00: So this is saying that based on a 2,000 calorie a day diet, which is again not for everyone, but in general, this 45%, this meets this product, if I'm eating a serving of this, is going to meet the recommendation for 45% of my daily intake.
• 5:00
  SPEAKER_00: So then you can figure out from there, is this product worth me eating 45% of my daily intake in this one item?
• 5:11
  SPEAKER_00: So that's a really quick reference guide and helping to make a quick decision if you're trying to um compare products, especially.
• 5:19
  SPEAKER_00: The nutrition facts, yeah.
• 5:20
  SPEAKER_00: I was gonna say it's it's a great tool that I don't think either a lot of people know how to use or they just don't take advantage of.
• 5:29
  SPEAKER_01: So it breaks it down in numbers, it also has ingredients for us.
• 5:36
  SPEAKER_01: And then one of the other cool things that does happen in most of our ingredients is there's a bold line sometimes.
• 5:46
  SPEAKER_01: And so that bold line typically includes what for us?
• 5:51
  SPEAKER_00: If you have, or if you're especially looking for food allergens, so that bold line is going to say contains, and then it'll have whatever the it used to be top eight food allergens were for the nation, but as of January of 2023, now we have the top nine.
• 6:10
  SPEAKER_00: So if it is considered to be in one of those top nine big food allergens that has been determined to this, these these nine items basically contribute to 90% or more of allergy reactions or food allergies in the United States.
• 6:27
  SPEAKER_00: So that's why they consider them the big ones.
• 6:30
  SPEAKER_00: Um, so this contains bolded statement, and the ingredients list has to be present if there is an allergen listed that's within that big nine.
• 6:42
  SPEAKER_01: What are those big nine?
• 6:44
  SPEAKER_00: So you've got peanuts, tree nuts, dairy, soy, fish, shellfish, eggs, wheat.
• 6:52
  SPEAKER_00: Try if I said wheat already.
• 6:54
  SPEAKER_00: And then now it's going to be sesame.
• 6:57
  SPEAKER_00: So as of January 2023, sesame has now been added as part of those um, those big allergens.
• 7:04
  SPEAKER_01: So that's important to note because especially if you're not somebody that cooks for an allergen all the time, but you have somebody coming over, that's one quick way to look.
• 7:13
  SPEAKER_01: But sometimes it's you still have to read those ingredients in that nutrition, but that's one quick reference for yourself.
• 7:23
  SPEAKER_01: And it doesn't mean that it doesn't contain other allergens for other people, but like Ashley said, those are just our top nine that have shown more allergens across our statistics.
• 7:35
  SPEAKER_01: And so those are the ones that are bolded for us.
• 7:38
  SPEAKER_01: So what else is in that nutrition label?
• 7:41
  SPEAKER_01: Like we've talked about natural and um added sugars here in the past.
• 7:46
  SPEAKER_01: So does that get broken down in our nutrition label at all?
• 7:50
  SPEAKER_00: Yes.
• 7:50
  SPEAKER_00: So on the nutrition facts label, it'll say your total sugars.
• 7:54
  SPEAKER_00: And then that is then broken down into added sugars.
• 7:57
  SPEAKER_00: Um so if you look at like if you have like a like a fruit-based product, um, so I'm thinking of like maybe like a like a fruit bar or something.
• 8:09
  SPEAKER_00: So it may have real fruit in it, which may have natural sugar, but they may have also added like granulated sugar into it, brown sugar, or some other type of processed sugar.
• 8:21
  SPEAKER_00: So whatever that processed sugar is has been added to it.
• 8:26
  SPEAKER_00: So that's going to be broken down into your total and then your added sugar.
• 8:30
  SPEAKER_00: And so to find out basically whatever the amount of natural sugar is in there, you'll just subtract your total versus your added.
• 8:37
  SPEAKER_00: Your added sugar is really what you want to look for and limit.
• 8:42
  SPEAKER_01: So why is that important to limit as we maybe talk about sugary drinks?
• 8:48
  SPEAKER_00: Yeah, so limiting your sugar intake is going to be important for your overall health because one, we know that sugar intake over time has been associated with cavities.
• 8:58
  SPEAKER_00: So it's important for your dental health.
• 9:00
  SPEAKER_00: But then also two, too much sugar in your body can lead to weight gain over time.
• 9:06
  SPEAKER_00: So we do know that um one of the big issues in America today is obesity.
• 9:11
  SPEAKER_00: Um, and that has factors that are also related to other chronic diseases.
• 9:17
  SPEAKER_00: So we know that our sugar intake is important to watch.
• 9:20
  SPEAKER_00: So that way we can avoid weight gain and then also avoid issues when it comes to our teeth.
• 9:27
  SPEAKER_01: Sugary drinks are one of those places that I know we've seen that we can consume way more sugar than we think we're consuming because it's in a liquid and not a consumable of a food, and we're not chewing it.
• 9:42
  SPEAKER_01: What are some examples of things that might have way more sugar than we we think of?
• 9:47
  SPEAKER_00: Yeah, perfect.
• 9:48
  SPEAKER_00: Well, with that, we'll go ahead and segue in a topic too.
• 9:50
  SPEAKER_00: You say with our sugar sweetened beverages.
• 9:52
  SPEAKER_00: So, like your coffee drinks.
• 9:54
  SPEAKER_00: Um, if you were adding, if you're adding sugar to your coffee in the morning, it may just be regular like joke coffee.
• 10:02
  SPEAKER_00: Um, but by adding sugar to it, you are again, like you said, Becca, you're consuming that sugar in a drinkable form.
• 10:10
  SPEAKER_00: You're not getting the same experience of as if you were chewing it.
• 10:14
  SPEAKER_00: Now, if you were to go to like a coffee shop and get like a latte or get something that has whipped cream added to it or sauces or syrups, your coffee drinks, those are gonna have a lot of added sugar to them because those sauces, the syrups, the whipped cream, all of those different flavorings, um, they all have different types of added sugar.
• 10:38
  SPEAKER_00: So something that you just thought you were going to get coffee as a little caffeine pick-me-up can end up being up towards 64 grams of added sugar a day.
• 10:50
  SPEAKER_00: Um, so it can be it can be pretty substantial.
• 10:53
  SPEAKER_00: And so on that same token, we'll talk about sodas.
• 10:57
  SPEAKER_00: So sodas are another type of sugar sweetened beverage that can really add up on um our consumption of added sugars and then also calories too.
• 11:09
  SPEAKER_00: So when you look at the nutrition facts label on the back of like a soda, you can see where it says, again, your total sugar, and you'll say added sugar.
• 11:19
  SPEAKER_00: So if you think about like a regular soda, like your 12-ounce can of Coca-Cola, that's gonna have about um we'll we'll talk teaspoons here for a second.
• 11:32
  SPEAKER_00: So the daily recommendation for added sugar intake for women and children is no more than six teaspoons of added sugar a day.
• 11:41
  SPEAKER_00: Now for men, they get up to nine teaspoons.
• 11:44
  SPEAKER_00: So a 12-ounce can of coke is going to have 10 teaspoons of added sugar.
• 11:52
  SPEAKER_00: So again, so six teaspoons of added sugar for your entire day.
• 11:56
  SPEAKER_00: One can of Coke is gonna have 10 teaspoons of added sugar.
• 12:00
  SPEAKER_00: So think about that can of coke that you ate with a honey bun or um with you know a bowl of ice cream or whatever it may be.
• 12:09
  SPEAKER_00: So each of those, each of those products are gonna have added sugar.
• 12:14
  SPEAKER_00: So think about how many sodas that you may drink or that somebody you know may drink a day.
• 12:21
  SPEAKER_00: So again, no more than six teaspoons of added sugar for women and children, no more than nine for men.
• 12:27
  SPEAKER_00: And if you're thinking about that in grams, which the nutrition facts label is provided for you in grams, you'll multiply your teaspoons by four and that gives you grams.
• 12:38
  SPEAKER_00: So we don't realize how much sugar we are we are consuming a day.
• 12:44
  SPEAKER_00: So if you think about like again, go into a coffee shop, there you're not gonna get that that coffee drink with a nutrition facts label on it, but you can easily look that up on like if you go to Starbucks, like they have the nutrition facts available for you online.
• 13:02
  SPEAKER_00: Um, the menus now, when you go to these places, they'll have how many calories are in these drinks, but they don't have the the added sugar or the total sugar.
• 13:12
  SPEAKER_00: Um, so you really have to look those things up online.
• 13:15
  SPEAKER_01: But a lot of them aren't hard to look up because they do have to provide the information for it.
• 13:19
  SPEAKER_01: Yeah, exactly.
• 13:20
  SPEAKER_01: That goes from your coffee shops to your restaurants, all of it.
• 13:23
  SPEAKER_01: You can typically find it by just googling in restaurant name, I'm having a vanilla latte, nutrition fax, and it'll come up.
• 13:33
  SPEAKER_01: So those are really important things, and it is amazing.
• 13:36
  SPEAKER_01: The so drinking one can of soda can already take away all plus some of the sugar that you should that you're having in the day.
• 13:47
  SPEAKER_01: Which I'm not particularly somebody that drinks much soda, but like I drink kombucha, and when I really started looking at those, they can have 20 and 30 grams of added sugar in them too.
• 13:59
  SPEAKER_01: So finding the ones that don't really take being intentional of turning that label around and reading it.
• 14:06
  SPEAKER_00: Yeah, and this too is going back, well, when you when you think about looking at the label too, and and looking at the total versus um added sugar, when you think about like fruit juices, so you really want to look for where it says 100% juice, no added sugar.
• 14:22
  SPEAKER_00: So making sure that even if it doesn't say like no added sugar on the front, it may say 100% juice, but it can be they can still have added a bunch of sugar to it.
• 14:35
  SPEAKER_00: So again, we've talked about like fruit has natural sugar in it, which is you know, this is a natural, natural product, that's how it was grown.
• 14:45
  SPEAKER_00: It's a naturally sweetened um fruit, whatever it may be.
• 14:48
  SPEAKER_00: But then when you add the sugar to it afterwards, that's when it becomes a problem and we're consuming more than we think we do.
• 14:55
  SPEAKER_01: So the recommendations are provided for limiting your added sugar intake, which is important because that's one place that you can be getting so much excess in your daily lifestyle of eating that you don't even think about that you're getting.
• 15:11
  SPEAKER_01: Right.
• 15:12
  SPEAKER_01: So that can become so, so, so important.
• 15:15
  SPEAKER_00: Yep.
• 15:16
  SPEAKER_00: Sweet tea is also another thing that we we kind of struggle with here in the South.
• 15:20
  SPEAKER_00: Um, so the recommendation that I give for people, because I understand like it's it's a staple part of what you're used to, and and it's just part of our culture too, is if you can do a half and half or like do half sweet, half unsweet, and then eventually kind of taper down to where you're drinking majority unsweet tea with maybe a little splash of sweet at the top.
• 15:43
  SPEAKER_00: Um or if you just do unsweet and add like a non-nutritive sweetener to it, then that's a better option for you than just drinking maybe two 32 ounces like styrofoam cups of sweet tea.
• 15:56
  SPEAKER_00: Yep.
• 15:56
  SPEAKER_00: Yeah, definitely.
• 15:57
  SPEAKER_00: Which makes my teeth hurt to think about, but it happens.
• 15:59
  SPEAKER_00: People don't people don't realize it and or they don't think about how much sugar it is that they're consuming.
• 16:04
  SPEAKER_01: No.
• 16:05
  SPEAKER_01: And another place that we've uh talked about or that you can really look is sports drinks.
• 16:12
  SPEAKER_01: Sports drinks have so much added sugar, and sometimes that's what we say, oh, drink that instead of water.
• 16:19
  SPEAKER_01: So why would it be important to be aware of that too?
• 16:24
  SPEAKER_00: Well, sports drinks that really comes down to like your marketing and advertising and the issues there because on you know, you you see this, you see a sports drink commercial and you see a famous athlete, and especially with young children that are aspiring to be like LeBron James or wanting to be a professional athlete, whatever it may be.
• 16:45
  SPEAKER_00: They see this athlete completely sweated down after a workout or after playing basketball, and and then they're drinking this Gatorade and all of a sudden they're they're refreshed.
• 16:56
  SPEAKER_00: Well, that they don't they don't consider or they don't include in there how much added sugar is are are in those sports drinks.
• 17:04
  SPEAKER_00: So, yes, they contain electrolytes, which is going to be important for recovery, but on a daily basis, on a regular basis, if you're not performing to a point where you are losing so much sweat that you have to replace those electrolytes, you don't need all of that extra stuff.
• 17:25
  SPEAKER_00: And plus, there are going to be better options for you.
• 17:27
  SPEAKER_00: Like there's reduced reduced sugar versions, there's like the zero sugar versions of Pyroid and Gatorade and whatever.
• 17:34
  SPEAKER_00: Um, so this the sugar is really not a necessary part of those sports drinks, but they don't tell you that in the advertisement.
• 17:41
  SPEAKER_01: So again, that's just another place that our society kind of puts into our place of hey, it's good, good, good.
• 17:49
  SPEAKER_01: It's okay to replace this, but maybe we need to think about well, have we already had sugar in our day?
• 17:56
  SPEAKER_01: We really need to consume this sugar.
• 17:58
  SPEAKER_01: So it's really important for us to think about that way.
• 18:01
  SPEAKER_01: And is water really the best option right there?
• 18:06
  SPEAKER_01: So and then when we're thinking about this nutrition facts and our healthy eating, what about eating out?
• 18:13
  SPEAKER_01: How how do we consider that when we're going?
• 18:17
  SPEAKER_00: Yeah, so so eating out is probably gonna be the one of the biggest challenges to to eating healthfully.
• 18:25
  SPEAKER_00: Um, because again, we've already talked about like even if you go to a coffee shop, it you know, on the the board behind the the counter, it may have listed how many calories this meal may have, but it's not gonna list out your saturated fat, how much sodium is in here, again, sugar intake, it's not or added sugar amounts.
• 18:44
  SPEAKER_00: Um, so it's it's it can be a little more difficult if you're not researching before you go to a restaurant or researching at the table what your options are.
• 18:54
  SPEAKER_00: So, some good tips to make healthier choices when you do dine out is to look for some key words like skinny, grilled, light, um, small, or vinegars, avoiding your descriptive words like battered, fried, supersized, jumbo, creamy, bacon, monster, loaded deluxe, home style, crispy, supreme, like those are gonna be kind of some guidelines for you.
• 19:27
  SPEAKER_00: So that way you can anything that has like supreme or jumbo supersi value, whatever it may be, is probably gonna have a lot of meat, which is probably gonna be um pretty greasy and a source of saturated fat, gonna have a lot of cheese on it, may have a lot of different sauces, especially if it's creamy.
• 19:46
  SPEAKER_00: So, really, your issues there are gonna be the sodium amount and the amount of saturated fat in those items.
• 19:51
  SPEAKER_00: So, if you look for like the skinny, light, grilled versions, baked, um, those are gonna be lower in saturated fat.
• 19:59
  SPEAKER_00: And then anytime you order a salad or you you order something that has a sauce or a dressing, always ask for it on the side.
• 20:08
  SPEAKER_00: Because most of the time they're gonna ladle that right on on top of your salad or on top of your burger or whatever it may be, and it's gonna be probably more than you would actually need.
• 20:20
  SPEAKER_00: So, ordering it on the side, you can control how much you put on it.
• 20:24
  SPEAKER_01: So another tip that I've heard when you're eating out is that if you go ahead and get your portion and ask for a to go box when you sit down and put half of it in a to-go box, then you're typically gonna be eating what a normal portion size should be, anyways.
• 20:42
  SPEAKER_00: Yeah, I'm glad you brought that up.
• 20:44
  SPEAKER_00: Portion sizes um in restaurants are not our friend.
• 20:47
  SPEAKER_00: So we have found that over the years that your portion sizes have grown significantly.
• 20:53
  SPEAKER_00: Um, and so we are consuming a lot more in one sitting than we used to.
• 21:00
  SPEAKER_00: And so, like you said, that's a great tip is just to go ahead and ask for to-go box, portion out half of it, eat it there.
• 21:07
  SPEAKER_00: You can split it with somebody so you don't need the entire portion.
• 21:11
  SPEAKER_00: Um, so sharing that meal with somebody, taking half of it to go, you'll have lunch for the next day.
• 21:17
  SPEAKER_00: Um, ordering your sauces and dressings on the side.
• 21:21
  SPEAKER_00: If you can if you if you can ask for things without salt, like fries, sometimes you can go to a restaurant, like a fast food restaurant, and ask for your fries unsalted.
• 21:33
  SPEAKER_00: Um, some places will do that for you, but like I know Chick-fil-A, they used to do that too.
• 21:38
  SPEAKER_00: They would you could get a an unsalted portion of fries, and then again, you're controlling how much sodium goes on that or goes in that.
• 21:48
  SPEAKER_01: So, overall, the great tips to do is taking control of avoiding the junk.
• 21:54
  SPEAKER_01: Sometimes it's not avoidable, or sometimes it's what we need as our treat.
• 22:00
  SPEAKER_01: But it may not be what we need every day.
• 22:03
  SPEAKER_01: So avoiding those things or those triggers or those places.
• 22:08
  SPEAKER_01: So you want to go get a latte or something, maybe you can add some less sugar or not add the syrup to it or make some choices.
• 22:21
  SPEAKER_01: Another way when we're going places is make your choice before you get there.
• 22:25
  SPEAKER_01: Go ahead and decide I'm eating this at this time this way.
• 22:30
  SPEAKER_01: And that may help you go ahead and avoid what everybody else around you is ordering, but you really wanted to stick to your choice of maybe that being healthier.
• 22:42
  SPEAKER_01: So you want your meal to be healthy so you can go have a dessert.
• 22:46
  SPEAKER_01: So it's finding what that balance is.
• 22:49
  SPEAKER_01: Do you have any more tips for us on how we avoid that junk?
• 22:54
  SPEAKER_00: I was just gonna say, going back to to talking about about mindfulness and that that kind of that judgment-free space of understanding that you've taken control of your decision.
• 23:06
  SPEAKER_00: And so it may be that on you know, six days out of the week, I eat as healthfully as possible.
• 23:13
  SPEAKER_00: But this one night that I'm going out for dinner, I'm gonna choose to eat something that's not in my normal diet, but it's something that I know I'm going to enjoy.
• 23:22
  SPEAKER_00: But other people around me may say, because they're used to me eating more healthfully, they may have comments about the fact that I ordered something that, you know, may be outside of my normal diet.
• 23:33
  SPEAKER_00: But that's okay because I know what I've eaten for the rest of the week.
• 23:37
  SPEAKER_00: I know this was a predecided thing.
• 23:39
  SPEAKER_00: Um, this is what I want and what's going to satisfy me in this moment.
• 23:43
  SPEAKER_00: And I've I've put forth the work and the effort to make sure that this is a decision that I feel comfortable with.
• 23:49
  SPEAKER_00: So again, just being mindful about where you are, why you're making the decisions that you are, not feeling pressured from other people.
• 23:56
  SPEAKER_00: Um, and then just going with what you want.
• 23:58
  SPEAKER_00: And so making these habits, Becca, you made a really good point about that that this may be a treat or it's all about balance.
• 24:06
  SPEAKER_00: So I may have gotten a salad and asked for my dressing on the side and followed all of the principles that I know to be good for me.
• 24:13
  SPEAKER_00: But then at this point, you know, I I feel like I really would like a dessert, you know, and that may be something that that for me in that moment, that's what's going to satisfy me, and that's what that's what I choose or that's what I want.
• 24:27
  SPEAKER_00: So trying to avoid um being too concerned again about other people's outward expressions of of their idea of how you should eat or of their kind of food scripts is a good idea, and just remembering that your the decisions that you're making are based off of your needs.
• 24:48
  SPEAKER_00: So I just appreciate you allowing me to take this opportunity to share these tips.
• 24:53
  SPEAKER_00: Um, and there's so many resources out there for eating healthfully, um, but just ultimately knowing that that you are in control and you can take control of eating, whether it be at home or eating out.
• 25:06
  SPEAKER_01: That's definitely true.
• 25:07
  SPEAKER_01: So there are lots of resources.
• 25:10
  SPEAKER_01: Um, I'll be sharing some of the tips and tricks on my stacked intent Instagram.
• 25:16
  SPEAKER_01: So you can go there.
• 25:17
  SPEAKER_01: I also have some that I'm sharing on TikTok.
• 25:20
  SPEAKER_01: And so it's all stacked intent when you go and find it.
• 25:22
  SPEAKER_01: But some of our summaries that Ashley shared with us today are really understanding your nutrition label and not being afraid to turn that package around and look at it while you're in the store and deciding if you want to add the extra into your diet.
• 25:39
  SPEAKER_01: And then when you are dining out, look for those things of being grilled, being light, being vinegar so that you look for the things that aren't so junky in your diet.
• 25:51
  SPEAKER_01: And then making sure that you're really looking at what added sugars are, because it's easy to drink that sweet tea or drink that latte and not really think about your like triple or quadruple over the amount of added sugar you could have in the day.
• 26:07
  SPEAKER_01: So it's really thinking those things are important and thinking those things through.
• 26:11
  SPEAKER_01: So what I challenge you guys for from today's episode is what is a sugary beverage that you consume in a day that maybe you've not thought about it having sugar in?
• 26:23
  SPEAKER_01: Share with us what sugary beverage you came across and how much sugar might be in that.
• 26:30
  SPEAKER_01: Look forward to you joining us in the next season of Stacked Intent.