1
2/27/06
University of Nebraska–Lincoln Extension
http://lancaster.unl.edu/food
Nebraska Department of Education
http://www.nde.state.ne.us/NS
Download this PowerPoint at http://lancaster.unl.edu/food/calories.shtml
Extension is a division of the Institute of Agriculture and Natural
Resources at the University of Nebraska-Lincoln cooperating
with the counties and the U.S. Department of Agriculture.2
How many believe …
Life is uncertain.
~Ernestine Ulmer
3
Stressed spelled
backwards is
Desserts!
Coincidence? I think not!
~Author Unknown
4
If you eat too many higher fat
or sweetened foods in each
food group, you won’t have
any “discretionary calories”
left for foods like dessert!
What do you mean by a
“discretionary calorie”?
5
“Discretionary calories” is
a term used in MyPyramid
recommendations …
6
7
Think of your calories like a budget
“Essentials”
“Extras” or
“discretionary calories”
(IF you have any left to spend!)
8
“Essential” vs. “discretionary” calories
“Essential calories” are
the minimum calories
required to meet your
nutrient needs.
The best nutrient “buys”
are those foods with:
• the least amount of fat
• no added sugar
9
“Essential” vs. “discretionary” calories
If you choose
wisely, you may
have some calories
left after meeting
your nutrient needs.
These are your
“discretionary
calories”.
10
Definition: Discretionary
calorie allowance
“Discretionary”
“Essential”
Balance of calories
remaining in a person’s
energy allowance after
accounting for the number
of calories needed to meet
recommended nutrient
intakes through
consumption of foods in
low-fat or no added sugar
forms.
http://mypyramid.gov/downloads/MyPyramid_education_framework.pdf
11
You can spend your
“discretionary calories” on:
•
•
•
•
Foods with added sugar
Foods higher in fat
Alcohol (in moderation)
Increased intake of foods
within the food groups
12
Most solid fats and all added sugar
calories are “discretionary calories”.
13
Definition: Added sugars
“Added sugars” are sugars and
syrups added to foods during
processing or preparation.
They do NOT include naturally
occurring sugars found in milk
and fruits.
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf
14
Read the Nutrition Facts
label for TOTAL sugars
Nutrition Facts
A
Nutrition Facts
B
Serving size: 1 container
Serving size: 1 container
Amount Per Serving
Calories: 110
Amount Per Serving
Calories: 240
Total Carbohydrate: 15 g
Total Carbohydrate: 44 g
Sugars: 15 g
Dietary Fiber: 0 g
Sugars: 44 g
Dietary Fiber: 0 g
Which food has more TOTAL sugar?
15
B
has more TOTAL sugar
Nutrition Facts
A
Nutrition Facts
B
Serving size: 1 container
Serving size: 1 container
Amount Per Serving
Calories: 110
Amount Per Serving
Calories: 240
Total Carbohydrate: 15 g
Total Carbohydrate: 44 g
Sugars: 15 g
Dietary Fiber: 0 g
Sugars: 44 g
Dietary Fiber: 0 g
16
4 grams sugar = 1 teaspoon
Nutrition Facts
Serving size: 1 can (12 fl. oz.)
Amount Per Serving
Calories: 152
How many
teaspoons of sugar
are in this 12 ounce
can of pop?
Total Carbohydrate: 38 g
Sugars: 38 g
Dietary Fiber: 0 g
Answer: About 10 teaspoons!
38 g sugar ÷ 4 = 9.5 teaspoons sugar
17
Look at the ingredient list
for ADDED sugars
A
INGREDIENTS: cultured pasteurized grade A
nonfat milk, whey protein concentrate, pectin.
INGREDIENTS: cultured grade A reduced fat
milk, apples, high-fructose corn syrup,
cinnamon, nutmeg, natural flavors, pectin.
Which food has more ADDED sugar?
B
18
B has more ADDED sugar
A
INGREDIENTS: cultured pasteurized grade A
nonfat milk, whey protein concentrate, pectin.
INGREDIENTS: cultured grade A reduced fat
milk, apples, high-fructose corn syrup,
cinnamon, nutmeg, natural flavors, pectin.
B
TIP: the ingredient that weighs the most in a food is listed
first with the ingredient that weighs the least, listed last. 19
These words indicate ADDED sugar
•
•
•
•
•
•
Brown Sugar
Corn Sweetener
Corn Syrup
Dextrose
Fructose
Fruit Juice
Concentrates
• Glucose
• High-fructose Corn
Syrup
• Honey
• Invert Sugar
• Lactose
• Maltose
• Malt Syrup
• Molasses
• Raw Sugar
• Sucrose
• Sugar
• Syrup
20
http://mypyramid.gov/pyramid/discretionary_calories_sugars.html
Foods containing most of the added
sugars in American diets are:
•
•
•
•
•
•
Regular soft drinks
Candy
Cakes
Cookies
Pies
Fruit drinks, such as
fruitades and fruit punch
• Milk-based desserts and
products, such as ice cream,
sweetened yogurt and sweetened milk
• Grain products, such as sweet rolls and
cinnamon toast
http://mypyramid.gov/pyramid/discretionary_calories_sugars.html
21
Foods containing most of the added
sugars in American diets are:
•
•
•
•
•
•
It’s OK to eat these
foods if you meet
MyPyramid food group
recommendations and
don’t exceed your
calorie level.
Regular soft drinks
Candy
Cakes
Cookies
Pies
Fruit drinks, such as
fruitades and fruit punch
• Milk-based desserts and
products, such as ice cream,
sweetened yogurt and sweetened milk
• Grain products such as sweet rolls and
cinnamon toast
http://mypyramid.gov/pyramid/discretionary_calories_sugars.html
22
Definition: Solid fats
Solid fats are fats solid at room temperature, like
butter and shortening. Solid fats come from many
animal foods and can be made from vegetable oils
through a process called hydrogenation. Some
common solid fats are:
• Butter
• Beef fat (tallow, suet)
• Chicken fat
• Pork fat (lard)
• Stick margarine
• Shortening
23
http://mypyramid.gov/pyramid/discretionary_calories_fats.html
Foods high in solid fats include:
It’s OK to eat these
foods if you meet
MyPyramid food group
recommendations and
don’t exceed your
calorie level.
•
•
•
•
•
•
•
•
•
Many cheeses
Creams
Ice creams
Well-marbled cuts of
meats
Regular ground beef
Bacon
Sausages
Poultry skin
Many baked goods, such
as cookies, crackers,
donuts, pastries, and
croissants
24
http://mypyramid.gov/pyramid/discretionary_calories_fats.html
Definition: Alcohol in moderation
Drink in moderation,
if you choose to drink:
• 1 drink daily for
women
• 2 drinks daily for men
5 ounces
12 ounces
1.5 ounces
1 DRINK =
• 12 ounces regular
…beer
• 5 ounces wine
• 1.5 ounces 80-proof
distilled spirits
http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter9.htm
25
The BAD news …
100 extra
calories per day
10 pound
weight gain per year
26
Example of 100 calories
10 large jelly beans (1 ounce)
27
Average calories …
200 calories/
150 calories/ 145 calories/
1.5 oz
12 oz.
12 oz.
240 calories/
medium glazed
doughnut
460 calories/
medium order
115 calories/
5 oz.
95 calories/
1.5 oz. 80 proof
distilled spirits 28
The GOOD news …
“The more you
know, the more
you can eat!”
~ Carolyn O’Neil, co-author of
The Dish on Eating Healthy
and Being Fabulous!
29
Quick math lesson
1 teaspoon added
sugar, syrup, honey,
jelly = about
20 calories.
1 teaspoon solid
fat = about
35 calories.
Check “Nutrition Facts” labels
for more specific calorie counts
and nutrition information.
30
Sample Nutrition Facts label
1. Check
“Serving Size”
2. Calories/serving
3-6. Check nutrients
31
http://www.cfsan.fda.gov/~dms/foodlab.html
How many calories are in one
“Serving Size” of this food?
Nutrition Facts
Serving Size: 1 cup (228 g)
Servings Per Container: 2
Amount Per Serving
Calories: 250 Calories from Fat: 110
ANSWER: 250
32
How many calories are in
4 tablespoons of this salad dressing?
Nutrition Facts
Serving Size: 2 Tbsp. (30 g)
Servings Per Container: 8
Amount Per Serving
Calories: 90 Calories from Fat: 80
ANSWER: 180; 90 calories is for 2 Tbsp.
33
MyPyramid and MODERATION
• Each food group narrows
toward the top.
• The base represents foods
with little or no solid fats or
added sugars.
• Select foods from the
MyPyramid base more often.
• The narrowing top represents
foods higher in sugar and fat.
You can eat more of these if
you’re more active.
34
"Moderation. Small
helpings. Sample
a little bit of
everything. These
are the secrets of
happiness and good
health."
~Julia Child
35
Image: Library of Congress at http://www.loc.gov/about/awards/legends/bio/child.html
Calorie comparison: 1 (8 oz.) cup milk
Fat Free
85
0
100
1%
20
125
2%
40
145
Whole
65
0
50
100
150
200
Approximate calories
Discretionary calories
Total calories
36
Would whole milk be near the TOP
or the BOTTOM of MyPyramid?
Whole milk would
be nearer the top
Fat-free milk would
be at the bottom
37
Calorie comparison: Beverages
1 cup (8 oz.) unless noted otherwise
85
Fat-free milk
0
100% Orange Juice
110
0
Fruit punch
115
Cola, 12 oz.
150
Regular beer, 12 oz
145
Latte (made with
240
syrup, whole milk) 12 oz.*
*Latte calories can vary
quite a bit.
120
0
50
100
150
200
250
300
Approximate calories
Discretionary calories Total calories
38
Think before you drink
How many
“discretionary
calories” are
YOU sipping?
39
Calorie comparison: 3 ounces cooked beef
Lean ground beef
(95%)
165
0
345
Beef sausage
180
0
100
200
300
400
Approximate calories
Discretionary calories
Total calories
40
Definition: “Nutrient-dense” foods
“Nutrient-dense” foods
provide substantial
amounts of vitamins and
minerals and relatively
fewer calories.
They are low
in discretionary
calories!
41
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf
Which food is more “nutrient-dense”
and low in “discretionary calories”?
2 slices whole
wheat bread
1 medium croissant
42
http://mypyramid.gov/pyramid/discretionary_calories.html
The 2 slices of whole wheat bread are
more “nutrient-dense” and
have no “discretionary calories”.
2 slices whole wheat
bread have 140
calories and NO
“discretionary
calories”
1 medium croissant
has 230 calories; 95 of the
calories are “discretionary
calories”
http://mypyramid.gov/pyramid/discretionary_calories.html
43
If you only had 130
“discretionary
calories” to spend for
the day, you’d just
have 35 “discretionary
calories” left after
eating a croissant!
44
Which food is more “nutrient-dense”
and low in “discretionary calories”?
3 fried chicken wings
with skin and batter
3 oz. roasted, skinless
chicken breast
45
http://mypyramid.gov/pyramid/discretionary_calories.html
The 3 oz. roasted, skinless chicken breast
is more “nutrient dense” and
low in “discretionary calories”.
3 fried chicken wings with
skin and batter have 475
calories; about 335 are
“discretionary calories”
3 oz. roasted, skinless
chicken breast has 140
calories and no discretionary
calories
46
http://mypyramid.gov/pyramid/discretionary_calories.html
If I’m not very active,
I only have 265
“discretionary
calories” for the day
for my age and
gender.
Eating the fried
chicken would put
me 70 calories over!
47
48
“You are what
you eat.”
~ Often attributed to
Aesop, 600 BC
49
We might look like this if we eat too
many discretionary calories!
50
Here’s how many
discretionary calories
MyPyramid recommends …
51
Most discretionary calorie
allowances are very small
Many people only
have 100 to 300
discretionary
calories – especially
those who aren’t
physically active.
52
Some people don’t have any
discretionary calories
Many people totally use
up their discretionary
calories by choosing
higher fat and addedsugar foods in each food
group such as:
• sweetened bakery
products
• higher fat meats
• whole milk
53
I could have had
some chocolate if
I hadn’t eaten that
doughnut at
break time!
54
If I’d eat leaner
cuts of meat, I’d
have enough
extra calories left
for some chips.
55
Total discretionary calories range
from about 100 to 700 calories
YOUR level
depends on:
• Age
• Gender
• Activity level
56
http://mypyramid.gov/pyramid/discretionary_calories.html
Children: 2 to 3 years old
Discretionary Calories
Total Calories
ACTIVITY
LEVEL
Not Active
1000
165
1000 1400
Active
165 - 170
0
500
1000
1500
CALORIES
57
Children: 4 to 8 years old
Discretionary Calories
Total Calories
ACTIVITY
LEVEL
Not Active
1200 - 1400
170
Active
1400 - 1800
170 - 195
0
500
1000
1500
2000
CALORIES
58
Tweens & Teens: 9 to 13 years old
Discretionary Calories
ACTIVITY LEVEL
Total Calories
1600
Females: Not Active
130
1600 - 2200
Females: Active
130-290
1800
Males: Not Active
195
1800 2600
Males: Active
195 - 410
0
1000
2000
3000
CALORIES
59
Teens: 14 to 18 years old
ACTIVITY LEVEL
Discretionary Calories
Total Calories
1800
Females: Not Active
195
2000 - 2400
Females: Active
265 - 360
2200
Males: Not Active
290
2400 3200
Males: Active
360 – 650
0
500
1000
1500
2000
2500
3000
3500
CALORIES
60
Adults: 19 to 30 years old
Discretionary Calories
ACTIVITY LEVEL
Total Calories
2000
Females: Not Active
265
2000 - 2400
Females: Active
265 - 360
2400
Males: Not Active
360
2600 3000
Males: Active
410 - 510
0
500
1000
1500
2000
2500
3000
3500
CALORIES
61
Adults: 31 to 50 years old
Discretionary Calories Total Calories
ACTIVITY LEVEL
1800
Females: Not Active
195
2000 - 2200
Females: Active
265 - 290
2200
Males: Not Active
290
2400 3000
Males: Active
360 - 510
0
500
1000
1500
2000
2500
3000
3500
CALORIES
62
Adults: 51+ years old
Discretionary Calories
ACTIVITY LEVEL
Total Calories
1600
Females: Not Active
130
1800 - 2200
Females: Active
195 - 290
2000
Males: Not Active
265
2200 2800
Males: Active
290 - 425
0
500
1000
1500
2000
2500
3000
CALORIES
63
ESTIMATED
DISCRETIONARY
CALORIES
Age, gender & activity affect
discretionary calorie allowance
Females: Active
Females: Not Active
Males: Active
Males: Not Active
700
600
500
400
300
200
100
0
2 to 3
4 to 8
9 to 13
14 to 18 19 to 30 31 to 50
51+
AGE IN YEARS
64
Quick Quiz
What range of
discretionary calories can
a person have daily?
From 100 to 700 calories daily
depending on your age, gender
and level of physical activity.
Most people only have 100 to
300. Some have none.
65
Two people whose recommended daily
calorie allowance is 2,000 calories …
Calories
Calories
2500
2000
200
1500
1000
500
0
Discretionary calories
2200
1800
A
B
Person A
Person B
66
Person A, by eating nutrientdense, lower-calorie foods,
meets his nutrient needs by
eating only 1,800 calories.
A
The remaining 200
of his 2,000 calories
are discretionary
calories!
67
Person A can spend his 200
discretionary calories as he likes!
A
68
Person B, by eating lownutrient, high fat and added
sugars foods EXCEEDS his
total calorie allowance.
B
There are NO
discretionary
calories left for
person B to spend!
69
Over time, excess calories will cause
Person B to gain weight!
70
“Enjoy
present
pleasures in
such a way
as not to
injure future
ones.”
~ Seneca (4 BC- 65 AD)
71
Learn how much and what to eat for
YOUR calorie level at MyPyramid.gov
Submit
age,
sex &
activity
level
for a
personalized
MyPyramid
72
Calculation results are personalized
More
information
available
73
Sample meal tracking worksheet: 2000 calories
74
http://www.mypyramid.gov/downloads/worksheets/Worksheet_2000_18.pdf
MyPyramid recommends total
amounts rather than “servings”
MyPyramid
gives more
specific
guidelines
about TYPES
and AMOUNTS
of foods to eat
than the
previous Food
Guide Pyramid
75
MyPyramid’s
recommendations for the
2,000 calorie level …
76
MyPyramid: Fruits
Eat the equivalent of 2 cups of fresh, canned
or frozen fruits per day*
Note:
½ cup dried fruit = 1 cup fruit or fruit juice
77
*2,000 calorie diet level
Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
78
MyPyramid: Vegetables
Eat the equivalent of 2½ cups of raw or
cooked vegetables per day*
Note:
2 cups raw leafy greens = 1 cup of vegetables
or juice
79
*2,000 calorie diet level
When it comes to fruits & veggies …
“For optimum health,
scientists say eat a
rainbow of colors.
Your plate should
look like a box of
Crayolas.”
~ Janice M. Horowitz,
TIME, January 12, 2002
80
How does YOUR plate rate?
81
MyPyramid: Dairy products
Consume 3 cups per day of fat-free or low-fat
milk or equivalent milk products for ages 9 & up
and 2 cups per day for ages 2 – 8
Equivalents:
• 8 oz. milk
• 1 cup yogurt
• 1½ oz. natural cheese
• 2 oz. processed cheese
82
MyPyramid: Grains
Eat 6 ounce-equivalents*
• 3 oz.-equivalents or more of whole-grain foods
• Remaining grains should come from enriched
or whole-grain foods
Ounce-equivalents:
• 1 slice bread
• 1 cup ready-to-eat cereal
• ½ cup cooked pasta, rice or cereal
83
*2,000 calorie diet level
MyPyramid: Meat & beans
• Eat 5½ ounce-equivalents.*
• Choose lean meat and poultry. Vary choices –
more fish, beans, peas, nuts and seeds.
Ounce-equivalents:
• 1 oz. meat, poultry or fish
• ¼ cup cooked dry beans or peas
• 1 egg
• 1 tablespoon peanut butter
• ½ oz. of nuts or seeds
84
*2,000 calorie diet level
Portion sizes: Meat
A typical 3 ounce portion of
cooked meat, fish, or poultry =
a deck of cards
85
MyPyramid: Oils
Because oils contain essential fatty acids,
there is an allowance for oils in MyPyramid.
Recommended intake ranges from 3 to 7
teaspoons daily based on age, gender and
level of physical activity.
86
Portion sizes: 1 tsp. & 1 tbsp.
1 teaspoon =
about the tip of
a thumb to
the first joint
1 tablespoon =
about 3 thumb tips
87
Sample daily menu at 2,000 calorie level
BREAKFAST
Cold cereal
• 1 cup cornflakes
• 1 cup fat-free milk
• 1 small banana
1 slice whole wheat toast
• 1 teaspoon soft margarine
1 cup orange juice
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
88
Sample daily menu at 2,000 calorie level
LUNCH
Tuna fish sandwich
• 2 slices rye bread
• 3 ounces tuna (packed
in water, drained)
• 2 teaspoons mayonnaise
• 1 tablespoon diced celery
• ¼ cup shredded
romaine lettuce
• 2 slices tomato
1 medium pear
1 cup fat-free milk
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
89
Sample daily menu at 2,000 calorie level
DINNER
Roasted chicken breast
• 3 ounces boneless skinless
chicken breast
1 large baked sweet potato
½ cup peas
• 1 teaspoon soft margarine
1 ounce whole wheat dinner roll
• 1 teaspoon soft margarine
1 cup leafy greens salad
• 3 teaspoons sunflower oil
and vinegar dressing
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
90
Sample daily menu at 2,000 calorie level
SNACKS
¼ cup dried apricots OR
½ cup canned or fresh apricots
1 cup low-fat fruit yogurt
91
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
92
Here’s how to leave room
for discretionary calories …
93
Scene 1. Candy can be dandy
Scene 2. Join the portion
control patrol
Scene 3. When you come to
a fork in the road, take it!
94
Candy can be dandy!
Scene 2. Join the portion
control patrol
Scene 3. When you come to a
fork in the road, take it!
95
Candy can be dandy!
“Having a piece of chocolate at the
end of a meal is really not a bad
strategy (for weight control).
You're already pretty full and less
likely to overeat and sit down and eat
the whole box. I find myself that
having the most delicious chocolate
I can think of in a small amount at the
end of the meal really helps me end
the meal!
It's a satisfying finish and I know I'm
finished then. You need to keep the
sensory pleasure in there, too.”
Source:
Barbara Rolls,
PhD, Penn State
& author,
Volumetrics:
Feel Full on
Fewer Calories
96
One small piece chocolate often has less than 100 calories.
97
25 pieces = 100 calories
98
How many calories in ONE candy?
Nutritional Information
Serving Size: 5 pieces (40 g)
Servings Per Container: about 8
Amount Per Serving
Calories: 200 Calories from Fat: 120
99
Answer: 40 calories!
Nutritional Information
Serving Size: 5 pieces (40 g)
Servings Per Container: about 8
Amount Per Serving
Calories: 200 Calories from Fat: 120
200 calories ÷ 5 pieces = 40 calories/ONE candy
100
Choose chocolate on the “dark side”
Dark chocolate contains
flavonoids, the substances in red
wine and green tea.
Flavonoids
may help
protect
against heart
disease.
Dark chocolate has more
flavonoids than other
chocolate.
101
Scene 1. Candy can be dandy
Join the portion control patrol
Scene 3. When you come to
a fork in the road, take it!
102
Many “treat” snacks & desserts
are available in 100 calorie or less portion
sizes – for example …
Cookies
Ice cream
bars
Chips
Fruit bars
Crackers
103
Divide and conquer!
Split a dessert
with a friend
…or two
…or three
… or maybe the
whole table!
and eat whatever
YOU want!
104
Give it a shot!
Limit the
calories of a
“premium” ice
cream by
serving it in a
small shot glass
accompanied by
a small cookie
on the side.
Check that your spoon fits
into the shot glass! 105
Watch Out
for Portion
Distortion!
106
Creeping portion distortion
How food
portion sizes
have changed
in 20 years.
Slides marked by
are adapted from “Portion Distortion” by the
National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
107
Chocolate chip cookie
20 Years Ago
Today
1.5 inch
diameter
3.5 inch
diameter
55 calories
275 calories
Guess the calorie difference!
220 calories!
108
Increased chocolate
chip cookie size:
220 MORE calories
How long would you have to
wash the car to burn
approximately 220 calories*?
1 hour and 15 minutes
*Based on 130-pound person
109
Cheeseburger
20 Years Ago
333 calories
Today
590 calories
Guess the calorie difference!
257 calories!
110
Increased
cheeseburger size:
257 MORE calories
How long would you have
to lift weights to burn
approximately 257 calories*?
1 hour and 30 minutes
*Based on 130-pound person
111
Soda
20 Years Ago
Today
6.5 ounces
20 ounces
85 calories
250 calories
Guess the calorie difference!
165 calories!
112
Increased soda size:
165 MORE calories
How long would you
have to garden to burn
approximately 165 calories*?
35 minutes
*Based on 160-pound person
113
Pepperoni Pizza
20 Years Ago
Today
500 calories
850 calories
Guess the calorie difference!
350 calories!
114
Increased pepperoni
pizza size:
350 MORE calories
How long would you have
to play golf (while walking
and carrying your clubs)
to burn approximately
350 calories*?
1 hour
*Based on 160-pound person
115
Popcorn
20 Years Ago
Today
5 cups
11 cups
270 calories
630 calories
Guess the calorie difference!
360 calories!
116
Increased popcorn size:
360 MORE calories
How long would you have to
do water aerobics to burn
approximately 360 calories*?
1 hour and 10 minutes
*Based on 160-pound person
117
Scene 1. Candy can be dandy
Scene 2. Join the portion
control patrol
When you come to a fork in
the road, take it!
118
Include recommended
food groups IN desserts and snacks
“When you
come to a fork
in the road,
take it!”
~ Yogi Berra
119
Include the FRUIT group
in your desserts and snacks!
“A table, a chair, a
bowl of fruit and a
violin; what else
does a man need
to be happy."
~Albert Einstein
120
Upside down strawberries & ice cream
1 cup strawberries has
about 50 calories PLUS
fiber, folate, potassium,
vitamin C and antioxidants.
OR, substitute 1 sliced
medium-sized peach for
the strawberries for about
40 calories.
½ cup light ice cream adds
about 100 calories AND
calcium.
Total calories: less than
200 with fewer than 100
discretionary calories
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Popsicles made with …
• 100% fruit juice*
– Orange
– Apple
– Pineapple
– Grape
• Instant pudding,
any flavor, made
with skim milk.
• Your favorite smoothie
or shake recipe.
*Note: MyPyramid recommends
making most fruit choices
fruit, not juice.
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Get saucy: Meet the mango!
1 cup of sliced
mango has just 107
calories, 25% of the
Daily Value for
vitamin A and
NO discretionary
calories!
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TIP: To make your
desserts tasty AND eye
appealing, try serving
them in unusual dishes...
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The dish on dishes!
This versatile dish
stacks for easy storage.
Try using a wine glass
as a "fancy" dish.
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To keep cut fruits from browning:
• Coat cut fruits, such as apples, pears,
bananas and peaches, with an acidic juice
such as lemon, orange or pineapple juice.
• Or use a commercial anti-darkening
preparation, such as Ever-Fresh™ or
Fruit-Fresh®; follow manufacturer's
directions.
• Cover and refrigerate cut fruit until ready
to serve; never leave cut fruit at room
temperature for more than two hours.
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Include the MILK and GRAIN groups
in your desserts and snacks!
Yogurt and
Fruit Parfait
Recommended groups:
• 1 cup yogurt
• ½ cup fruit
• ¼ cup fat-free granola
Discretionary calories:
Depends on whether
yogurt was sweetened
with added sugar and
sugar content of cereal.
127
Peach raspberry smoothie
Per smoothie:
Recommended groups:
• ½ cup milk
• 1¾ cups fruit
Discretionary calories:
Depends on whether
yogurt was sweetened
with added sugar.
• 1 cup unsweetened, frozen
raspberries
• ¾ cup orange juice
• ½ cup fruit-flavored,
low-fat or non-fat yogurt
Blend well in blender.
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129
MyPyramid’s
recommendations for
physical activity …
130
Include at least
30 minutes of
moderate to
vigorous activity
a day, 10 minutes
or more at a time.
131
MODERATE physical activities include:
Walking
briskly
(about
3½
miles
per
hour)
Gardening/
yard work
Hiking
Golf (walking
and carrying clubs)
Dancing
Weight training
(general light workout)
Bicycling (less than
10 miles per hour)
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Moderate activity and calories
200
180
185
160
140
APPROXIMATE 120
CALORIES PER 100
30 MINUTES 80
165
165
165
145
140
60
40
20
0
Golf/
Biking
less than carrying
clubs
10 mph
Dancing
Light
gardening/
yard work
Hiking
Walking
3.5 mph
TYPE OF MODERATE ACTIVITY
MODERATE ACTIVITY: Calories used by a 154 pound
male, 5’10” for both the activity plus normal body
functioning; varies with weight/gender.
133
http://mypyramid.gov/pyramid/calories_used.html
VIGOROUS physical activities include:
Heavy yard work,
such as chopping wood
Swimming
(freestyle laps)
Aerobics
Running,
Basketball jogging
Bicycling (more (competitive) (5 miles
than 10 miles
per hour)
per hour)
Weight lifting
Walking very fast
(vigorous effort)
(4½ miles per hour)
134
Vigorous activity and calories
350
300
250
APPROXIMATE 200
CALORIES PER
30 MINUTES 150
295
255
240
295
220
165
100
50
0
Swimming Aerobics Heavy Basketball, Biking
Jogging
slow
yard work/ vigorous more than 5 mph
freestyle
10 mph
chopping
TYPE OF VIGOROUS ACTIVITY
VIGOROUS ACTIVITY: Calories used by a 154 pound
male, 5’10” for both the activity plus normal body
functioning; varies with weight/gender.
135
http://mypyramid.gov/pyramid/calories_used.html
Ways to increase physical activity
Walking up
stairs burns
almost 5 times
more calories
than riding an
elevator.
http://www.cdc.gov/nccdphp/dnpa/stairwell/index.htm
“A man’s health can be
judged by which he takes
two at a time — pills or
stairs.”
~ Joan Welsh
136
Ways to increase physical activity
Walk the dog —
don’t just watch
the dog walk.
137
Ways to increase physical activity
Ask a friend to
go with you.
Replace a coffee break
with a brisk walk.
138
Aim for 10,000 (or more!) steps daily!
• 100 extra calories/day =
a gain of 10 pounds per year*
• 2,000 extra steps (about mile)/day =
burns 100 calories*
*Approximate figures
139
Quick Quiz
What’s the MINIUMUM
amount of activity you
need daily?
Include at least 30 minutes
of moderate to vigorous
activity a day, 10 minutes or
more at a time.
140
Give yourself a
hand if you’re
physically
active at least
30 minutes
a day!
141
Most important – have fun
while being active!
142
In Summary…
• Visit MyPyramid.gov for your personal eating plan.
• Note how much food to eat from all the food groups.
• Choose foods low in fat and added sugars to have
some left-over discretionary calories.
• Read and compare nutrition labels to choose foods
with more nutrients for less calories.
• Include physical activity daily.
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With a little planning
(& physical activity),
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