pending Your Calorie
Tips for Using the 2005 Dietary
Guidelines and MyPyramid
alary
1
Alice Henneman, MS, RD
Lancaster County Extension Educator
University of Nebraska Cooperative Extension Institute
of Agriculture and Natural Resources
University of Nebraska Cooperative Extension educational programs
abide with the nondiscrimination policies of the University of Nebraska and the United States
Department of Agriculture
April 2005
2
Your presenter
• Alice Henneman,
Extension Educator &
Registered Dietitian
• UNL Cooperative
Extension in Lancaster
County
• Web site:
lancaster.unl.edu/food
• Loves to eat!
3
Your presenter
• Bev Benes, Senior Lecturer
& Registered Dietitian
• UNL Department of
Nutrition and Health
Sciences
• Web site:
www.eatrightnebraska.org
• Also loves to eat!
4
• Dietary Guidelines place stronger emphasis than
past guidelines on:
– Decreasing calorie intake
– Increasing physical activity
• Interpreted to the public via MyPyramid.gov
www.healthierus.gov/dietaryguidelines
http://MyPyramid.gov
5
• Encourage greater
consumption of
nutrient-dense foods
– High in vitamins,
minerals, fiber, and
other nutrients
– Low in calories
6
• Give more
specific
guidelines
about the
types and
amounts of
foods to eat
7
• Include a “discretionary
calorie allowance”
– Flexibility to eat foods
and beverages with
added fats, sugars,
alcohol
– Available if
recommended nutrient
intake is met without
using full calorie
allotment
8
GLOSSARY
The Dietary Guidelines
and MyPyramid
materials include the
following terms …
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf
9
Glossary: Food Guidance System
“The Dietary Guidelines are a
foundation of the Food
Guidance System, which
presents the science in a
consumer-friendly form that
helps people to be healthier by
applying the science to their own
lives.
The Food Guidance System updates the Food Guide
Pyramid, which was released in 1992. This new educational
tool incorporates the updated 2005 Dietary Guidelines and
makes recommendations on what and how much to eat.”
http://www.health.gov/dietaryguidelines/dga2005/faqs.htm
10
Glossary: daily food intake pattern
Identifies types and amounts
of foods recommended to be
eaten daily that meet specific
nutritional goals. Food Intake
Patterns for the Food
Guidance System provide
recommendations at 12
calorie levels for amounts of
food to eat from each food
group, subgroup, oils, and the
discretionary calorie
allowance.
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf 11
Glossary: nutrient-dense foods
Nutrient-dense foods provide
substantial amounts of vitamins and
minerals and relatively fewer calories.
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf12
Glossary: estimated energy
requirement (EER)
The average dietary energy
intake that will maintain
energy balance in a healthy
person of a given gender,
age, weight, height, and
physical activity level. Calorie
levels for the food intake
patterns were matched to
age/sex groups using EERs
for a person of average
height, healthy weight, and
sedentary activity level in
each age/sex group.
The sedentary level was
selected in order to not
overestimate calorie needs
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf13
EER formulas
•Male 24 mos.: EER=(89*WT-100)+20
•Female 24 mos.: EER=(89*WT-100)+20
•Male 3-8: EER=88.5 (61.9*AGE)+PA*(26.7*WT+903*HT)+20
•Female 3-8: EER=135.3-(30.8*AGE)+PA*(10*WT+934*HT)+20
•Male 9-18: EER=88.5-(61.9*AGE)+PA*(26.7*WT+903*HT)+25
•Female 9-18: EER=135.3-(30.8*AGE)+PA*(10*WT+934*HT)+25
•Adult males: EER=662-(9.53*AGE)+PA*(15.91*WT+539.6*HT)
•Adult females: EER=354-(6.91*AGE)+PA*(9.36*WT+726*HT)
Note: Heights (HT) are in meters, weights (WT) in kilograms. Physical activity (PA) coefficients for
sedentary, low active, and active levels of physical activity are:
Activity Level
Sedentary
Low Active
MALES
Active
PA Coefficient
3 to 18 years old
1.00
1.13
1.26
Adults 19 and older
1.00
1.11
1.25
FEMALES
PA Coefficient
3 to 18 years old
1.00
1.16
1.31
Adults 19 and older
1.00
1.12
1.27
14
For more information: http://www.mypyramid.gov/professionals/pdf_framework.html
Calculate EER: MyPyramid.gov
15
Calculation results are personalized
More
information
available
16
Glossary: discretionary calorie allowance
The balance of calories
remaining in a person’s
allowance, or EER, 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://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf17
Glossary: ounce-equivalent
In the grains food group, the
amount of a food counted as
equal to a one-ounce slice of
bread.
In the meat, poultry, fish,
dry beans, eggs, and nuts
food group, the amount of
food counted as equal to one
ounce of cooked meat,
poultry or fish.
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf18
Ounce equivalent charts
IMPORTANT: Note Meats and Beans group changes — based on calories
— from ½ to ¼ cup cooked dry beans and peas; from 2 to 1 tablespoon
peanut butter; from 1 to ½ oz. nuts and seeds. Remember: Part of total
19
protein comes from the Milk and Grains groups.
Glossary: whole grains
Foods made from the entire
grain seed, usually called the
kernel, which consists of the
bran, germ, and endosperm.
If the kernel has been
cracked, crushed, or flaked, it
must retain nearly the same
relative proportions of bran,
germ, and endosperm as the
original grain in order to be
called whole grain.
Picture: MyPyramid Grain Foods Gallery
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf20
Glossary: added sugars
Sugars and syrups that are
added to foods during
processing or preparation.
Added sugars do not
include naturally occurring
sugars such as those that
occur in milk and fruits.
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf21
Spending your “calorie salary”
• Think of 2005 Dietary
Guidelines and MyPyramid
as a calorie salary”
• Plan calories the same as
major expenses — a car,
house, vacation, etc.
• 4 “budgeting” steps
follow…
22
tep 1. Stay within your budget
100 extra calories
per day
10 pound
weight gain per year
23
Examples of 100 calories
• 2/3 can of a regular
soft drink or beer
24
Examples of 100 calories
• 2 tablespoons
maple syrup
• 1 tablespoon butter
or margarine
• 2 tablespoons jelly
or jam
25
Examples of 100 calories
•10 large jelly beans (1 ounce)
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Recommended calorie levels
• 2000 calorie level
reference amount
– Consistent with the
Nutrition Facts Panel
– Actual amount varies by
individual
•
•
•
•
Age
Gender
Activity level
Whether trying to lose or gain
weight
• More Nutrition Facts
information:
www.cfsan.fda.gov/~dms/foodlab.html
27
Eating patterns
• Two sample eating plans
– USDA Food Guide (revised); represented by MyPyramid materials
– DASH Eating Plan
• Originally developed to help treat/prevent hypertension
• Consistent with 2005 Dietary Guidelines
• Similar nutrient profiles
– USDA: nutrient content estimates for each food group and subgroup
based on population-weighted food intakes
– DASH: selected foods for a sample 7-day menu food intakes
• Range of calorie levels (12 for MyPyramid)
www.health.gov/dietaryguidelines/dga2005/document
28
29
http://www.health.gov/dietaryguidelines/dga2005/document/pdf/Chapter2.pdf
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http://www.health.gov/dietaryguidelines/dga2005/document/pdf/Chapter2.pdf
MyPyramid Mini-Poster
Gives amounts for a 2,000 calorie diet
(individual sheets for all 12 levels also are available)
http://www.mypyramid.gov/downloads/miniposter.pdf
31
tep 2. Choose the most value
for calorie salary
• A great-looking car
with bad brakes and a
faulty heating/cooling
system offers little
value if it:
– Wipes out our budget
AND
– Provides
undependable
transportation
32
• Foods that
do little to meet
nutrient needs —
even if they’re
within our calorie
salary — can put
our health at risk!
33
What about the
cost in dollars
and cents of
following the
Dietary
Guidelines?
34
• “Each year, over $33
billion in medical
costs and $9 billion in
lost productivity due
to heart disease,
cancer, stroke, and
diabetes are
attributed to diet.”
http://www.cdc.gov/nccdphp/pe_factsheets/pe_pa.htm
August 2003, retrieved 3/5/05
35
Cost of pills/month*
• High cholesterol
– $95 to $100
• Diabetes
– $125 to $150
• High blood pressure
– $40 to $50
Diet may help eliminate the
need for medications for
some people
* Costs vary with type of medication
and may be more or less than these
amounts
36
“Pills” vs. food: ever see side effects
on a food label?
•
•
•
•
•
•
•
•
•
•
Dizziness
Nausea
Blurred vision
Muscle cramps
Headache
Constipation
Breathing difficulties
Insomnia
Decreased sex drive
Tremors
37
Eureka! Eureka! I’ve created
a supplement that gives you
all the vitamins and minerals
you need. The only problem
is …
38
Packaging!
39
Food synergy
• First International Conference on Food
Synergy, 2001. “… theme … was the complex
nature of foods and the many additive and
synergistic interactions that occur among food
constituents — fiber, nutrients, and
phytochemicals — that impact disease risk.
Speakers emphasized the importance of
researching the effects of multiple, rather than
singular, dietary changes. …little doubt that it is
time to pay more attention to foods
themselves, as packages of nutrients, and to
overall dietary patterns.”
http://www.5aday.com/html/research/consensus_highlights.php
40
Food synergy: DASH diet
• “The DASH trial
demonstrated … fruit and
vegetable consumption
lowers blood pressure, …
adding low-fat, high-calcium
foods to a diet high in fruits
and vegetables further
lowers blood pressure, and
… even greater reductions
occur when sodium intake
is restricted.”
http://www.5aday.com/html/research/consensus_highlights.php
41
How much do Americans pay for
fruits and vegetables?
• “Among the 69 forms of
fruits and 85 forms of
vegetables included in the
analysis, more than half
were estimated to cost 25
cents or less per serving
in 1999, and 86 percent
of all vegetables and 78
percent of all fruit cost
less than 50 cents a
Prices compared for 16
serving.”
fruits and 20 vegetables
http://www.ers.usda.gov/publications/aib790/
42
ost of fruits and vegetables
“This study uses
1999 prices, so
today’s prices
would be about
10 percent higher
on average.”
October 2004
http://www.ers.usda.gov/AmberWaves/september04/Findings/FruitVeg.htm
43
ost of fruits and vegetables
• “That’s 127 different ways to eat
a serving of fruits and vegetables
for less than the price of a 3ounce candy bar. In fact,
consumers can meet the FGP
recommendations of three
servings of fruits and four
servings of vegetables daily for
as little as 64 cents.” (NOTE:
70+ cents adjusted for today’s
dollars. MyPyramid
recommends an additional
serving of fruits and of
vegetables at the 2,000 calorie
level which increases the cost
to 90 cents.)
http://www.ers.usda.gov/publications/aib790/
44
ost of fruits and vegetables
• “Since this represents only 12
percent of daily food
expenditures per person in
1999, consumers still have
88 percent of their food
dollar left to purchase the
other three food groups.
(Even low-income households
have 84 percent of their food
dollar left.)”
http://www.ers.usda.gov/publications/aib790/
45
ost of fruits and vegetables
• “Although cost differences
among fresh and processed
forms were generally small, our
study also found that after
adjusting for waste and serving
size, 63 percent of fruits and
57 percent of vegetables
were cheapest in their fresh
form.”
http://www.ers.usda.gov/publications/aib790/
46
Cost difference discoveries
• Cost of “eating” vs.
“buying” varied
– Weight of canned foods
included packing liquid
– Dried fruits cost
more/pound but serving
size was ¼ vs. ½ cup
• Most of price differences
was less than 25 cents
between different forms
of fruits/vegetables
http://www.ers.usda.gov/publications/aib790/
47
48
49
50
51
52
53
Gains with whole grains
• “Refined grains have been
milled—the bran and germ
are removed. This process
also removes much of the B
vitamins, iron, and dietary
fiber. …Some refined grains
are enriched. This means
certain B vitamins (thiamin,
riboflavin, niacin, folic acid)
and iron are added back after
processing. Fiber is not added
back to most enriched grains.”
http://www.pueblo.gsa.gov/cic_text/food/grain/train.pdf
54
More for your
dollars with dairy!
Average sugar in one 12-ounce non-diet
soft drink (10 teaspoons). Calories: 150
55
What’s your latte factortm?
If a person saved just $5 a
day by forgoing a fancy
latte and muffin (or
something else equal to
$5), and invested it with a
10% annual return — in
41 years the total would
be $1,000,000!
~ David Bach in The Automatic
Millionaire
56
Could you afford to care for your car like
you care for your body?
Images, copyright 2000, Food and Health Communications, Inc.
http://www.foodandhealth.com from the Low-Carb Fad Diet Presentation Kit
and HealthClips Clip Art Collection
57
Food groups to encourage
1. Sufficient fruits and
vegetables
2. Variety of fruits and
vegetables
3. Whole grains
4. Dairy products
http://www.health.gov/dietaryguidelines/dga2005/recommendations.htm
58
Recommendations 1 & 2:
fruits and vegetables
1. Consume a sufficient
amount of fruits and
vegetables while
staying within
energy needs
2. Choose a variety of
fruits and vegetables
each day
59
Focus on fruits
• Eat 2 cups of fruits
per day for a 2,000
diet
• Select fresh, frozen,
canned, or dried fruit,
rather than drinking
fruit juice, for most of
fruit choices
60
Vary your veggies
• Eat 2-1/2 cups of
vegetables per day
for a 2,000 calorie
diet
• Select from all
5 vegetable
SUBGROUPS
several times a week
61
Subgroup 1: dark green vegetables
• Broccoli
• Spinach
• Most greens —
spinach, collards,
turnip greens, kale,
beet, mustard greens
• Green leaf and
romaine lettuce
62
Subgroup 2. orange vegetables
•
•
•
•
Carrots
Sweet potatoes
Winter squash
Pumpkin
63
Subgroup 3. legumes
• Dry beans and peas such
as —
–
–
–
–
–
–
–
–
Chickpeas
Pinto beans
Kidney beans
Black beans
Garbanzo beans
Soybeans
Split peas
Lentils
The USDA Food Guide includes dry beans,
peas and soybeans in the meats and beans
group as well as the vegetable group;
however count them only in one group.
64
Subgroup 4. starchy vegetables
• White potatoes
• Corn
• Green peas
65
Subgroup 5. other vegetables
•
•
•
•
•
•
•
•
•
•
•
Tomatoes
Cabbage
Celery
Cucumber
Lettuce
Onions
Peppers
Green beans
Cauliflower
Mushrooms
Summer squash
66
“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
67
Recommendation 3: grains
• Make at least half of
grains whole grain
– Consume 3 or more
one-ounce equivalents
of whole-grain
products daily (for a
2,000 calorie diet)
• The rest of grains
should come from
enriched or wholegrain products
68
Whole grains
•
•
•
•
•
•
•
•
•
•
•
•
•
Whole wheat
Whole oats/oatmeal
Whole-grain corn
Popcorn
Brown & wild rice
Whole rye
Whole-grain barley
Buckwheat
Tritacale
Bulgur (cracked wheat)
Millet
Quinoa
Sorghum
69
Recommendation 4: dairy
• Consume 3 cups
per day of fat-free or
low-fat milk or
equivalent milk
products
– Children ages 2 to 8:
2 cups per day
– Children ages 9 & up:
3 cups per day
70
Dairy products
Serving sizes:
• 8 oz. milk
• 1 cup yogurt
• 1-1/2 oz. cheese
Photo source: National Dairy Council®
71
For lactose intolerant
• Eat small portions of dairy
foods; gradually increase
amount
• Combine dairy foods with
other foods
• Try non-milk dairy foods
– Cheeses
– Yogurt made with live, active
bacteria
• Pre-digest lactose
– Lactose-hydrolyzed milk
– Commercial lactase
preparations (capsules,
chewable tablets, solutions)
72
Supplements vs. food
• Dairy products
contain additional
nutrients and confer
benefits not available
from calcium-fortified
foods and
supplements
73
Food synergy: dairy
In a recent study, individuals
were placed on one of three
diets: one low in calcium and
dairy, one with calcium
supplements but low in dairy
and one with 3 daily servings
of dairy. Each person
consumed a diet that was
500 calories lower than their
actual caloric needs. After
24 weeks, those on the
high-dairy diet on average
lost the greatest amount of
body weight and body fat.
Zemel MB, et al. Dietary calcium and dairy products accelerate weight and fat loss
74
during energy restriction in obese adults. Obesity Research. 2004; 12(4): 582-590.
Considerations: other food groups
75
Go lean for protein
• Choose lean meats
and poultry. Bake it,
broil it, or grill it. And
vary your protein
choices — with more
fish, beans, peas,
nuts, and seeds.
76
Includes section on vegetarian diets
Oils are in!
• Most of the fats you eat should be
polyunsaturated (PUFA) or
monounsaturated (MUFA) fats. Oils
are the major source of MUFAs
and PUFAs in the diet. PUFAs
contain some fatty acids that are
necessary for health — called
“essential fatty acids.”
Because oils contain these
essential fatty acids, there is an
allowance for oils in the food guide
separate from the discretionary
calorie allowance.
77
Acceptable oils
• Oils are fats that are
liquid at room
temperature, like the
vegetable oils used in
cooking. Oils come from
many different plants and
from fish. Some common
oils are:
–
–
–
–
–
–
–
canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil
• Some oils are used
mainly as flavorings, such
as walnut oil and sesame
oil. A number of foods are
naturally high in oils, like:
–
–
–
–
nuts
olives
some fish
avocados
• Foods that are mainly oil
include mayonnaise,
certain salad dressings,
and soft (tub or squeeze)
margarine with no trans
fats.
78
Determining oil intake
Amount is determined by age, sex
& activity level. Chart gives amount
for sedentary lifestyle; ranges from
about 5 to 7 teaspoons.
79
RESOURCE: Consumer brochure (12 pages)
80
http://www.health.gov/dietaryguidelines/dga2005/document/pdf/brochure.pdf
tep 3. Spend on “extras” after
the necessities are purchased
• More FUN to buy
expensive furniture
than spend on home
maintenance
• NOT FUN if house
deteriorates over time
81
“Extras” — discretionary calories
• The discretionary
calorie allowance is
the remaining
amount of calories
in each calorie level
after nutrient-dense
forms of foods in
each food group are
selected.
82
Discretionary calories:
USDA Food Guide in Dietary Guidelines
Calorie
level
Discretionary
calories
1,600 1,800
132
195
2,000 2,200
267
290
2,400 2,600 2,800 3,000 3,200
362
410
426
512
648
Example of division of discretionary calories
between solid fats and added sugars
Solid
fats
11 g
15 g
18 g
19 g
22 g
22 g
24 g
29 g
34 g
Added
sugars
12 g
20 g
32 g
36 g
48 g
56 g
60 g
72 g
96 g
3 tsp
5 tsp
8 tsp
9 tsp
12 tsp 14 tsp 15 tsp 18 tsp 24 tsp
83
http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixA.htm
Source: MyPyramid.gov
84
MyPyramid solid fat examples
85
More discretionary calories examples
86
Nutrient-dense vs. discretionary
• Nutrient-dense foods (used to meet
recommended number of foods) are:
– Lowest fat form
– No added sugar
• Milk/natural fruit sugars are OK
• Discretionary calories may
be used for:
– Higher fat forms of food
– Foods with added sugar
– Adding oil, solid fat or sugar
to foods or beverages
– Alcohol (in MODERATION)
– Increased intake of basic food groups
• Most solid fats/all sugar calories are discretionary calories
87
Drinking in moderation
• Moderation is no more than
– One drink per day for women
– Two drinks per day for men
• Reflects difference between
the sexes in weight and
metabolism
• Count as a drink
12 oz.
5 oz.
– 12 ounces of regular beer (150
calories)
– 5 ounces of wine (100 calories)
– 1.5 ounces of 80-proof distilled
spirits (100 calories)
1.5 oz.
88
People who should avoid alcohol
• Those who cannot restrict their
alcohol intake
• Women of childbearing age who
may become pregnant
• Pregnant and lactating women
• Children and adolescents
• Individuals taking medications that
can interact with alcohol and those
with specific medical conditions
• Individuals engaging in activities
that require attention, skill, or
coordination, such as driving or
operating machinery
89
Discretionary calories:
DASH Eating Plan
Food
Group
Sweets
Sweets
should
be low
in fat
Daily Servings/Calorie Level
(Except as Noted)
1,600
2,000
2,600
3,100
0
5/week
2
2
Serving
Sizes
- Tbsp sugar,
jelly or jam
- 1/2 oz. jelly
beans
- 8 oz.
lemonade
Examples
Maple
syrup,
sugar, jelly,
jam, fruitflavored
gelatin, jelly
beans, hard
candy, fruit
NOTE: The USDA Food Guide differs from the DASH
Eating Plan by listing solid fats with discretionary calories
90
Pleasure of a kiss
uwadmnweb.uwyo.edu/WinTheRockies/kiss.html
91
tep 4. Plan a budget for YOU
• Fine-tune what you’re
already eating to meet
dietary guidelines
• Compare diet to
MyPyramid Food
Guidance System or
DASH diet
92
Anatomy of MyPyramid
USDA’S new MyPyramid
symbolizes a simple,
personalized approach
to remind consumers to
make healthy food
choices and to be active
every day.
93
Anatomy of MyPyramid
ACTIVITY
Represented by the
steps and the person
climbing them.
94
Anatomy of MyPyramid
MODERATION
Each food group narrows
toward the top. The base
represents foods with
little or no solid fats or
added sugars, which
should be selected more
often. The narrower top
stands for foods
containing more sugars
and solid fats. You can
eat more of these if
you’re more active.
95
Anatomy of MyPyramid
PERSONALIZATION
The person on the
steps, slogan and URL
stress finding the
amount of foods YOU
need daily.
96
Anatomy of MyPyramid
PROPORTIONALITY
The different food group
bands are shown by
different widths. The
widths are just a general
guide to proportions.
97
Anatomy of MyPyramid
VARIETY
The 6 color bands
represent the different food
groups. This illustrates
foods from all groups are
needed daily.
GRAINS
VEGETABLES
FRUITS
O
I
L
S
MILK
MEAT&
BEANS
98
Anatomy of MyPyramid
GRADUAL
IMPROVEMENT
Suggested by the
slogan, suggesting
people can take small
steps to improve diet
and lifestyle each day.
99
MyPyramid.gov homepage
100
Putting MyPyramid into Practice
101
Situation 1
• SITUATION: You’re
already eating a low
number of calories
and are still struggling
to lose weight
• FINE-TUNE: Kick up
the level of physical
activity
102
A sample activity program
• StairWELL to Better Health:
A Worksite Intervention
• Centers for Disease Control
and Prevention
• www.cdc.gov/nccdphp/dnpa/
stairwell/index.htm
103
“ A man’s health can
be judged by which
he takes two at a
time — pills or
stairs.”
~Joan Welsh
104
Situation 2
• SITUATION: Combined
fruit and vegetable
intake is several
servings below
recommendations
• FINE-TUNE: Eat larger
servings, snack on
fruits and vegetables
My Favorite Smoothie
(serves 1)
• 1 cup unsweetened, frozen
raspberries
• 3/4 cup orange juice
• 1/2 cup fruit-flavored, low-fat or
non-fat yogurt
Blend all ingredients well in
blender. Enjoy!
105
Situation 3
• SITUATION: Less
than half of grain group
servings are whole-grain
Photo courtesy of
www.usarice.com
• FINE-TUNE: Look for
whole-grain alternatives
to grains you’re already
eating
106
Situation 4
• SITUATION: There’s a
lack of variety in your
vegetables
• FINE-TUNE: Add extras
to salads, such as
– Red or green peppers
– Thawed frozen green peas
Include a package of
mixed vegetables when
shopping for vegetables
107
Spend your calorie salary wisely
“Eating right is vital to
promoting health and
reducing the risk for death
or disability due to chronic
diseases such as heart
disease, certain cancers,
diabetes, stroke, and
osteoporosis.”
www. healthierus.gov/nutrition.html
108
“Money is the most
envied, but the
least enjoyed.
Health is the most
enjoyed, but the
least envied.”
~Charles Caleb Colton
109
“Our health
always seems
much more
valuable after we
lose it.”
~Author unknown
110
“The first
wealth is
health.”
~Ralph Waldo Emerson
111