08:13pm Wednesday 20 September 2017

Losing count leads to gaining weight

The latest National Diet and Nutrition Survey showed that amongst adults who drink, alcohol accounts for nearly 10% of their calorie intake. In spite of this, an Alcohol Concern survey of 1,000 drinkers in Wales found that 82% were unable to correctly identify the number of calories in a standard pint of beer or lager (150-200 calories) or a standard glass of wine (100-150 calories). In addition, of those who said they usually kept track of the number of calories they consumed, 43% did not include calories from alcohol as part of this.

One gram of alcohol provides seven calories (7kcal) (versus 9kcal per gram for fat; 4kcal per gram for carbohydrate and protein). One unit of alcohol contains 8 grams or 10ml of alcohol which provides 56kcal. However, other added ingredients such as sugar, cream and fruit juice can add many more calories to alcoholic drinks.

Jacqui Lowdon, registered dietitian and BDA spokesperson, said:

“Many people forget to include alcohol when they are counting what they eat and drink. However, alcohol is a huge source of hidden calories, and with the population, particularly women, increasingly drinking more alcohol, this is another reason for them not to exceed the recommended maximum of 2-3 units per day. We know that waistlines are getting bigger, and that women’s shape is more akin to a wine glass than an apple or pear. So if people are watching their waistline, then watch that wine glass!”

Jacqui continued:

“Alcoholic drinks lack most essential nutrients and vitamins so if alcohol is providing a large part of the calories in the diet then there is a risk of nutritional deficiencies. Saving calories from food for alcohol, i.e. drinking alcohol rather than eating, to prevent putting on weight should be discouraged, and alcohol in appropriate amounts should be part of a healthy, balanced diet”

Andrew Misell, Alcohol Concern Cymru Policy Manager, said:

“52% of men in Wales and 38% of women say they drink more than the daily guideline amounts. The true figure is likely to be much higher than this, as research has shown that surveys consistently underestimate how much people drink. It’s not surprising therefore that alcohol could be a major factor in many people’s weight gain.”

For further information and a fact sheet on alcohol and diet, visit www.bda.uk.com.

For more information on sensible drinking, and to compare the number of calories in popular alcoholic drinks and snacks, visit www.drinkwisewales.org.uk.

ENDS.

Notes to editors:

Calorie content of popular drinks
Type of drink Size % Alcohol by volume (ABV) Units Calories (kcal)
Small glass wine 125ml 12 1.5 93
Standard glass of wine 175ml 12 2.1 130
Large glass of wine 250ml 12 3 185
Beer or lager pint 3.8 2.2 182
Lager, large can 550ml 5 3 250
Strong beer or lager pint 5 2.8 244
Cider pint 4.5 2.6 244
Strong cider pint 7.5 3.8 210
Continental lager, bottle 330ml 5 1.7 142
Whisky, single standard 25ml 40 1.0 56
Alcopop, bottle 275ml 4 1.1 198
Cream liqueur 50ml 17   175
Margarita cocktail   40+ 2.3 145

 

Tips to cut down on calories from alcohol:

  • Sip drinks slowly so they last longer. Put the glass down in between sips.
  • Avoid drinking in rounds as you can easily drink more than you intended
  • Don’t top up your glass before it is finished, so you’ll have a better idea how much you’re drinking
  • Have water on the table, and alternate alcoholic drinks with water or diet/low-calorie drinks. Avoid using alcohol to quench your thirst
  • Replace a high calorie mixer for a lower calorie one e.g. low-calorie tonic or diet cola
  • Try white wine as a spritzer mixed with sparkling water
  • Choose wines or beers with a lower calorie content, such as dry rather than sweet
  • Choose a half pint, small can, small glass, or a single measure of spirits, and remember it’s OK to say no to an offer of an alcoholic drink
  • A joint BDA and Alcohol Concern briefing paper looks at how alcohol is contributing to increasing levels of overweight and obesity, and makes recommendations for ensuring consumers are able to make healthier choices when including alcohol in their diet. Copies of the briefing paper Alcohol and calories in English and Welsh are attached, and will be available from the Alcohol Concern website. Hard copies are available free of charge from Alcohol Concern Cymru.
  • The British Dietetic Association, founded in 1936, is the professional association for registered dietitians in Great Britain and Northern Ireland. It is the nation’s largest organisation of food and nutrition professionals with nearly 6,000 members. About two-thirds of members are employed in the National Health Service. The remaining members work in education, industry, research, sport settings, or freelance.
  • Registered dietitians hold the only legally-recognisable graduate qualification in nutrition and dietetics. They are experts in interpreting and translating the science of nutrition into practical ways of promoting nutritional well-being, disease treatment and the prevention of nutrition-related problems. Their advice is sound and based on current scientific evidence. Registration, awarded by the Health Professionals Council, is an indication that a dietitian is fit to practise and is working within an agreed statement of conduct. For further details about the British Dietetic Association, please visit our website: www.bda.uk.com
  • Alcohol Concern is the national agency on alcohol misuse campaigning for effective alcohol policy and improved services for people whose lives are affected by alcohol-related problems.

Colli cyfrif yn arwain at fagu pwysau

Mae llawer ohonon ni’n cael tua degfed ran o’n hegni o alcohol, ond does gan y rhan fwyaf ohonon ni ddim syniad faint o galorïau sydd yn ein diodydd. Dyma’r rhybudd gan Gymdeithas Ddietegol Prydain (BDA) ac Alcohol Concern Cymru heddiw.

Dangosodd yr Arolwg Diet a Maeth Cenedlaethol diweddaraf fod alcohol yn cyfrif bron am 10% o’r calorïau y mae’r oedolion sy’n yfed yn eu cael. Er gwaethaf hyn, canfu arolwg gan Alcohol Concern o 1,000 o yfwyr yng Nghymru nad oedd 82% yn gallu dweud yn iawn faint o galorïau oedd mewn peint safonol o gwrw neu lager (150-200 calori) neu wydraid safonol o win (100-150 calori). Yn ogystal, o’r rhai a ddwedodd eu bod nhw fel arfer yn cyfrif faint o galorïau roedden nhw’n eu cael, doedd 43% ddim yn cynnwys alcohol yn rhan o hyn.

Mae un gram o alcohol yn rhoi saith calori (7kcal) (o’i gymharu â 9kcal y gram i fraster; 4kcal y gram i garbohydrad a phrotein). Mae un uned o alcohol yn cynnwys 8 gram neu 10ml o alcohol sy’n rhoi 56kcal. Ond mae cynhwysion eraill sy’n cael eu hychwanegu at ddiodydd alcoholig fel siwgr, hufen a sudd ffrwythau yn gallu ychwanegu llawer mwy o galorïau.
 
Dywedodd Jacqui Lowdon, dietegydd cofrestredig a llefarydd y BDA:

“Mae nifer o bobl yn anghofio cynnwys alcohol pan fyddan nhw’n cyfrif beth maen nhw’n ei fwyta a’i yfed. Ond mae alcohol yn ffynhonnell enfawr o galorïau cudd, ac wrth i’r boblogaeth, yn enwedig menywod, yfed mwy o alcohol, dyma reswm arall iddyn nhw beidio ag yfed mwy na’r uchafswm sy’n cael ei argymell, sef 2-3 uned y dydd. Rydyn ni’n gwybod bod pobl yn mynd yn fwy am eu canol, a bod siâp menywod yn debycach i wydryn gwin nag afal neu beren. Felly os ydych chi’n gwylio beth rydych chi’n ei fwyta, gwyliwch y gwydryn gwin ’na!’

Aeth Jacqui yn ei blaen:

“Does dim o’r rhan fwyaf o faetholion a fitaminau mewn diodydd alcoholig felly os yw alcohol yn rhan fawr o’r calorïau yn y deiet mae perygl diffyg maeth. Dylai pobl gael eu hannog i beidio â chynilo calorïau bwyd er mwyn gallu cael alcohol rhag iddyn nhw fagu pwysau, h.y. yfed alcohol yn hytrach na bwyta, a dylai’r maint priodol o alcohol fod yn rhan o ddeiet iachus a chytbwys.”

Dywedodd Andrew Misell, Rheolwr Polisi Alcohol Concern Cymru:

“Mae 52% o ddynion Cymru a 38% o ferched yn dweud eu bod nhw’n yfed mwy na’r symiau sy’n cael ei argymell bob dydd. Mae’r ffigur go iawn yn debygol o fod yn llawer uwch na hyn, gan fod ymchwil wedi dangos bod arolygon yn gyson yn amcangyfrif yn rhy isel faint mae pobl yn ei yfed. Felly does dim rhyfedd y gallai alcohol fod yn rheswm pwysig pam mae pobl yn magu pwysau.”

Am ragor o wybodaeth a thaflen ffeithiau am alcohol a deiet, ewch i www.bda.uk.com.

Am ragor o wybodaeth am yfed call, ac i gymharu nifer y calorïau mewn diodydd alcoholig a byrbrydau, ewch i www.yfeddoethcymru.org.uk.

DIWEDD.

Nodiadau i olygyddion:

Nifer y calorïau mewn diodydd poblogaidd
Math o ddiod Maint % Alcohol yn ôl cyfaint (ABV) Unedau Calorïau (kcal)
Gwydraid bach o win 125ml 12 1.5 93
Gwydraid safonol o win 175ml 12 2.1 130
Gwydraid mawr o win 250ml 12 3 185
Cwrw neu lager peint 3.8 2.2 182
Lager, can mawr 550ml 5 3 250
Cwrw neu lager cryf peint 5 2.8 244
Seidr peint 4.5 2.6 244
Seidr cryf peint 7.5 3.8 210
Lager cyfandirol, potel 330ml 5 1.7 142
Wisgi, sengl safonol 25ml 40 1.0 56
Alcopop, potel 275ml 4 1.1 198
Liqueur hufen 50ml 17   175
Coctel Margarita   40+ 2.3 145

 

Awgrymiadau ar sut i dorri i lawr ar galorïau o alcohol:

  • Sipiwch ddiodydd yn araf fel eu bod nhw’n para’n hirach. Rhowch y gwydryn i lawr pan na fyddwch chi’n yfed
  • Osgowch yfed mewn rowndiau oherwydd mae hi’n hawdd yfed mwy nag roeddech chi’n bwriadu ei wneud
  • Peidiwch ag ail-lenwi eich gwydryn cyn ei orffen, felly bydd gennych chi well syniad faint rydych chi’n ei yfed
  • Rhowch ddŵr ar y bwrdd, ac yfwch ddiodydd alcoholig a dŵr neu ddiodydd deiet/calori isel am yn ail. Ceisiwch beidio â defnyddio alcohol i dorri syched
  • Yfwch ddiodydd cymysgu llai eu calorïau yn lle rhai gyda mwy o galorïau e.e. tonig calorïau isel neu gola deiet
  • Rhowch gynnig ar yfed gwin gwyn fel spritzer wedi’i gymysgu â dŵr byrlymog
  • Dewiswch winoedd neu gwrw sydd â llai o galorïau, fel rhai sych yn hytrach na rhai melys
  • Dewiswch hanner peint, can bach, gwydraid bach, neu fesur sengl o wirodydd, a chofiwch nad oes dim o’i le mewn gwrthod cynnig o ddiod alcoholig.
  • Mae papur briffio ar y cyd gan y BDA ac Alcohol Concern yn edrych ar sut mae alcohol yn cyfrannu at lefelau cynyddol o dewdra a gordewdra, ac mae’n gwneud argymhellion er mwyn sicrhau bod pobl yn gallu gwneud dewisiadau iach pan fyddan nhw’n cynnwys alcohol yn eu deiet  Mae copïau o’r brîff yn Gymraeg a Saesneg ynghlwm wrth y neges hon, a byddant ar gael o wefan Alcohol Concern. Mae copïau print ar gael am ddim gan Alcohol Concern Cymru.
  • Sefydlwyd Cymdeithas Ddietegol Prydain yn 1936, a hi yw’r corff proffesiynol i ddietegwyr cofrestredig ym Mhrydain Fawr a Gogledd Iwerddon. Hi yw corff mwyaf y wlad o weithwyr proffesiynol ym maes bwyd a maetheg gyda bron i 6,000 o aelodau. Mae tua dau draean o’r aelodau’n gweithio yn y Gwasanaeth Iechyd Gwladol. Mae gweddill yr aelodau’n gweithio ym myd addysg, diwydiant, ymchwil, lleoliadau chwaraeon neu’n llawrydd.
  • Dietegwyr cofrestredig sydd â’r unig gymhwyster graddedig sy’n cael ei gydnabod yn gyfreithiol mewn maetheg a dieteg. Maen nhw’n arbenigo mewn dehongli a throsi gwyddoniaeth maetheg yn ffyrdd ymarferol o hyrwyddo lles maeth, trin clefydau ac atal problemau sy’n ymwneud â maeth. Mae eu cyngor yn gadarn ac wedi’i seilio ar dystiolaeth wyddonol gyfredol. Mae cael eich cofrestru gan y Cyngor Gweithwyr Iechyd Proffesiynol yn dangos bod dietegydd yn gymwys i ymarfer a’i fod yn gweithio o fewn datganiad ymddygiad y cytunwyd arno. Am ragor o fanylion am Gymdeithas Ddietegol Prydain, ewch i: www.bda.uk.com.
  • Alcohol Concern yw’r asiantaeth genedlaethol ar gam-drin alcohol sy’n ymgyrchu dros bolisi alcohol effeithiol a gwell gwasanaethau i bobl y mae eu bywydau wedi’u heffeithio gan broblemau sy’n gysylltiedig ag alcohol.

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