Healthier choices are as easy as 1-2-3

Our Healthier Choices 123 materials provide a simple way to encourage people to make healthy lifestyle changes. The three step concept is perfect for all audiences, from busy, budget-conscious adults to short-attention-span kids.

Set up a health fair or table display with the Healthier Choices 123 poster or banner as the focal point. Then add an activity to go along with each step. Here are some ideas:

Step 1 – Drink water instead of sugary drinks.  

  • Fill an empty 20oz soda bottle with 16 teaspoons of sugar. Compare that to a bottle of water that has zero teaspoons of sugar.
  • Energy drinks, teas, and sports drinks can have as much sugar as soda. Display bottles and cans of these beverages so people can check the grams of sugar per serving.
  • Choose alternatives: water (add fruit or herbs) or unsweetened tea. Have a pitcher of ice water, small cups, and some cut up fruit for people to add.
  • Replacing one can of soda per day with water saves more than 50,000 calories in a year. Think of the money you’ll also save (tap water is free!).

Step 2 – Choose activity instead of screens.

  • How many more calories do you burn by moving instead of sitting? At least twice as many!
  • Replacing 30 minutes of screen time with 30 minutes of brisk walking will help you burn an extra 40,000+ calories per year.
  • Write different 10-minute activities on small pieces of paper or index cards (walk the dog, do laundry, vacuum, shoot baskets, etc). Fold them and put them in a large bowl or jar. Let each person take out three. When they do all three in a day, they’ll have moved for 30 minutes.

Step 3 – Choose fruits and veggies instead of sugary or fried foods.

  • Fruits and vegetables have fewer calories but more nutrients compared to foods like chips, French fries, and cookies.
  • Replacing a bag of chips with an apple will save you 25,550 calories per year.
  • Use food models, pictures, or real food to compare calories in fruit- and vegetable-rich meals vs higher fat choices. For example, you could show two meal choices at McDonald’s: a southwest grilled chicken salad (350 calories) vs a double cheeseburger & medium fries (770 calories).

As a take-home message, set out blank index cards and colorful markers. Ask people to write or draw the healthier choice they plan to make for each step. Tell them to keep the card in their wallet or on their refrigerator – wherever it will remind them of the changes they want to make.

Click here to get 15% off this collection for the first week of April 2019.

Are You Drinking Candy?

Sugar is always a popular topic and beverages are a major source of added sugar in the American diet. So why not put together a sugary drink display for your next health fair or class? Our materials make it easy!

You’re sure to catch everyone’s attention with our Are You Drinking Candy? Sugar Awareness poster, banners, and tearpad handout. Using a lollipop as a reference point for a teaspoon of sugar, people can see just how much ‘candy’ they drink when sipping on soda, sports drinks, sweet tea, and more. The back side of the tearpad handout and the free printables that come with our posters and banners provide even more information on sugar and better beverage choices.

Our colorful materials are bound to attract a crowd around your display. Get them thinking about what they’re drinking with these five conversation starters:

  • Do you see your drink of choice on the poster? How many teaspoons of sugar are in it? If you have this drink every day, how many teaspoons of sugar is that each week? Month? Year?!
  • Water and unsweetened tea are great choices to replace sugary beverages. How can you spruce them up a bit? How about adding fruit or fresh mint? Have you tried green tea, chai tea, or herbal tea?
  • When is tea as unhealthy as soda? When it’s sweet tea! Did you know a large sweet tea has more sugar than a large soda? Do you drink canned or bottled tea? Check the label – you might be surprised by the amount of sugar per serving, and the number of servings per container.
  • Do you drink smoothies because you think they’re healthy? What’s in your favorite smoothie? How big is it? Watch out for smoothies made from a mix or with juice or added sugar. And check how many servings are in that big smoothie-shop smoothie!
  • How many teaspoons of added sugar per day do you think most Americans eat? The answer is 28-32 teaspoons. How many do experts recommend? The American Heart Association says we should have no more than six (for women) to nine (for men) teaspoons of added sugar daily. Based on the examples on the poster/banner/tearpad, how many teaspoons of added sugar do you drink every day?

That’s just the beginning! Check out our entire collection of handouts, banners, posters, PowerPoint shows, wristbands, and stickers. Whatever you need for your display, we have you covered!


The Sugar Poster Story

Are you drinking candy?


After getting numerous requests to publish a poster that shows the sugar content of beverages, we decided to oblige.

First we made a list of the most common beverages with added sugar that you can typically find in grocery stores, drug stores, convenience stores, and fast food restaurants. Then we started brainstorming ways to make a memorable infographic that would tell the whole story in just one glance. We learned many humorous lessons along the way. We’re also very proud of our pictures, thanks to a new camera. If you are a friend on Facebook, then you already know that we are smitten with pictures. (If you are not a friend yet, we promise  that you will want to like our Facebook page to see all of the fun things we do all day)!

We found that several small lollipops contain 3.5 to 5 grams of sugar each. Suddenly, we had an illustration connection. One lollipop could represent 1 teaspoon of sugar! We felt that candy was more compelling than a plain image of a teaspoon of sugar. Isn’t it Mary Poppins that sings, “a spoonful of sugar makes the medicine go down, in the most delightful way?” And besides, our graphic artist loved making all of those lollipops… or so he told us.

Anyway, here’s what we learned while we made the poster…

  • The biggest shock to us was that the average  juice box has the equivalent of 6 lollipops worth of sugar (though some contain as little as 4). Juice boxes are ubiquitous in the land of children. They get put into lunch boxes, after-game coolers, birthday and classroom party coolers, and home refrigerators. They freeze well and keep a lunchbox cool. They are handy because they don’t have to be refrigerated, and they even come with a free retractable straw. Plus, they don’t spill easily, they are easy to open, and easy to hold. Wow, we sound like a juice box commercial!And 100% juice is good for kids who won’t eat fruits or vegetables. However, chances are that most juice drinks served to kids are not always 100% juice. These boxes can be overused to the point that they displace the calories from real food, which contain more nutrients and fiber while making a balanced diet.



  • Sports drinks contain almost as much sugar as a can of soda. Now, if you are doing Ironman training (where you swim, bike and run for hours and hours each day), the liquid calories are perfect because eating real food would cause digestive distress. But, for most people who struggle to put in enough time at the gym, these drinks are not necessary sport fuel. And we cringe when we think about all the overweight kids who sit on a soccer bench for an hour and then drink “sports drinks” and eat bags of pretzels before dinner. The colors of these drinks suer are beautiful, though. We had a hard time choosing a for the poster, but then we decided that orange was lovely with the pink background:



  • Energy drinks and large flavored sweetened coffees are very similar in sugar content. We thought this was handy, since people drink them for the same reasons. Plus, they’re very photogenic together.The caffeine content in some energy drinks can be downright scary.



  • Another surprise was that sweetened flavored tea could be a lot higher in sugar than the a soda of the same size. Who would have thought that a passion fruit iced tea would come in as the winner for our sugar show with 71 grams of sugar per 40 ounce cup?



  • Frozen sweetened drinks contain a surprising amount of sugar. There are even worse cases than the one we show on the new poster. You can go up to 85 grams of sugar in a large fruit smoothie. Large is the operative word, but it is not as large as you think! A 20 ounce cup filled with a frozen fruit smoothie can get you to 85 grams of sugar because syrup is added in the blender. We used a slush type of drink for the poster, because they are more common in convenience stores and it is mesmerizing to watch them go around and around and around and then come out of the machine in a swirl.



  • But the biggest and greatest surprise of all was the SIZE of the large drinks: 40 ounces. I think we puzzled the man in the drive through when we ordered one of each of the largest drinks and we already had a full bag from a few other places. But 40 ounces is HUGE. I had to carry them to the studio one at a time so they wouldn’t spill along the way. And one of them filled 4 of my large water glasses, which is a great size recognition exercise all by itself. It was hard to find a clear glass that would hold all of it and still fit in the frame for the picture. One of these drinks contains 71 g of sugar, which is the equivalent of almost 18 small lollipops. I would not even eat that many lollipops between Halloween and spring break, but on a hot day this drink could go down fast.
  • A 40-ounce soda contains almost 400 calories, which is practically a full meal. Of course, this “meal” isn’t balanced or healthful and there is no fiber whatsoever.



I can already picture the displays that you could make with this poster. You could put 18 lollipops in a jar and ask how many drinks they would make? (The answer is 1 — I bet no one would guess that all day). Or you could fill all sorts of cups and jars with the lollipops and make your participants guess which jar goes with matches which drink. There is a lollipop company on the internet who says they are combating obesity because one pop is a treat and it only contains 26 calories. I will leave the opinion on that theory up to you! I guess it is better than a big candy bar that has 500 calories. Maybe that is what they mean?

Making refrigerator tea at home is a great idea. It is fast, inexpensive, and tastes great! And of course water is always a great idea, too.


The CDC just published a new report in May 2013. This report shows that, for adults, one third of the calories they consume from added sugars (33%) came from beverages. In children and adolescents, 40% of calories from added sugars came from beverages. This is almost the same as a previous report from the Dietary Guidelines for Americans. That report showed that over half the amount of added sugar calories comes from beverages. Apparently the new finding is that foods eaten at home can add a lot of sugar to the diet. I am sure you will see this update in the 2015 Dietary Guidelines.

If you read the section about discretionary calories on, the amount of discretionary calories for most adults is around 150. That is only 37 grams of sugar a day.

See the story about our fat poster here.

You can buy the fat and sugar poster together and save a great deal of money with our introductory offer: