1 2 university of nebraska–lincoln extension extension is a division of the institute of

University of Nebraska–Lincoln Extensionhttp://lancaster.unl.edu/food

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.

Download this PowerPoint at http://lancaster.unl.edu/food/calories.shtml

Nebraska Department of Educationhttp://www.nde.state.ne.us/NS

Revised 4/2007

How many believe …

Life is uncertain.

~Ernestine Ulmer

StressedStressed spelled

backwards is

Desserts!Desserts!

Coincidence? I think not! ~Author Unknown

If you eat too many higher fat/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”?

“Discretionary calories” is a term used in MyPyramid

recommendations …

“Discretionary calories” is a term used in MyPyramid

recommendations …

Think of your calories like a budget

“Essential” calories

“Extra” or “Discretionary”

calories

“Extra” or “Discretionary”

calories

Essential calories are the minimum calories required to meet your nutrient needs.

The best nutrient “buys” are foods with:

• least amount of fat• no added sugar

“Essential” calories

If you choose wisely, you may have some calories left after meeting your nutrient needs. These are your “extra” calories.

“Extra” calories

MyPyramid calls these “extra” calories

“discretionary” calories

“Discretionary” calories

will be referred to as

“extra” calories in the

following slides...

Most solid fats and all added sugar calories are considered extra calories.

• Foods with added sugar

• Foods higher in fat

• Alcohol (in moderation)

• Increased intake of foods within the food groups

You can spend your extra calories on:

Definition: Added sugars

“Added sugars” are sugars and syrups added to foods during processing or preparation.

http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf

They do NOT include naturally occurring sugars found in milk and fruits.

Which food has more TOTAL sugar based on the Nutrition Facts label?

Nutrition FactsServing size: 1 container

Amount Per ServingCalories: 240

Total Carbohydrate: 44 g

Dietary Fiber: 0 g

Sugars: 44 g

BNutrition FactsServing size: 1 container

Dietary Fiber: 0 g

Sugars: 15 g

has more TOTAL sugarB

Nutrition FactsServing size: 1 container

Dietary Fiber: 0 g

Sugars: 44 g

BNutrition FactsServing size: 1 container

Dietary Fiber: 0 g

Sugars: 15 g

4 grams sugar = 1 teaspoon

Guess the teaspoons of sugar in this 12 oz. can of pop!

Answer: About 10 teaspoons!40 g sugar ÷ 4 = 10 teaspoons sugar

Nutrition FactsServing size: 1 can (12 fl. oz.)

Dietary Fiber: 0 g

Sugars: 40 g

Which food has more ADDED sugar according to the ingredient list?

INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.

INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.

has more ADDED sugarB

TIP: The ingredient weighing the most in a food is listed first with the ingredient weighing least listed last.

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

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

24http://mypyramid.gov/pyramid/discretionary_calories_sugars.html

It’s OK to eat these foods with added sugar if you meet MyPyramid food group recommendations and don’t exceed your calorie level.

Definition: Solid fats

Solid fats are fats solid at room temperature. They come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Common solid fats include:

• Butter • Beef fat (tallow, suet) • Chicken fat • Pork fat (lard) • Stick margarine • Shortening

http://mypyramid.gov/pyramid/discretionary_calories_fats.html

Foods high in solid fats include:

• 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

http://mypyramid.gov/pyramid/discretionary_calories_fats.html

It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.

Definition: Alcohol in moderation

Drink in moderation, if you choose to drink:

• 1 drink daily for women

• 2 drinks daily for men• 1 drink equals ...

12 ounces regular beer

5 ounceswine

1.5 ounces 80-proofdistilled spirits

http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter9.htm

If you overspend by 100 calories

per day

10 pound weight gain

per year!

10 pound weight gain

per year!

The BAD news...

Example of 100 calories

10 large jelly beans (1 ounce)

25 pieces = 100 calories25 pieces = 100 calories

Average calories …

150 calories/12 oz.

200 calories/1.5 oz 145 calories/

12 oz.

115 calories/5 oz.

95 calories/1.5 oz. 80 proof distilled spirits

460 calories/medium order

240 calories/medium glazed

doughnut

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!

Quick math lesson1 teaspoon added sugar, syrup, honey, jelly = about20 calories. 1 teaspoon solidfat = about35 calories.

Check “Nutrition Facts” labels for specific calorie counts and nutrition information.

http://www.cfsan.fda.gov/~dms/foodlab.html

1. Check “Serving Size”

2. Calories/serving

3-6. Check nutrients

NutritionFactsLabel

Nutrition FactsServing Size: 1 cup (228 g)Servings Per Container: 2

Amount Per Serving

Calories: 250 Calories from Fat: 110

How many calories in one “Serving Size” of this food? Answer: 250

Nutrition FactsServing Size: 2 Tbsp. (30 g)Servings Per Container: 8

Amount Per Serving

How many calories in 4 tablespoons of this salad dressing? 180; 90 is for 2 Tbsp.

Calorie comparison: 1 (8 oz.) cup milk

0 50 100 150 200

Approximate calories

"Extra" calories Total calories

Fat Free

Save calories by switching to a lower fat milk with fewer extra calories!

165calories

Caloriessaved:Caloriessaved:

125calories

100calories

Fat Free

85calories

Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise

Fat-free milk

100% Orange Juice

Fruit punch

Cola, 12 oz.

Regular beer, 12 ozLatte (made with

syrup, whole milk) 12 oz.*

*Latte calories can vary quite a bit.

Extra calories

Think before you drink

How many extra calories

are YOU sipping?

Calorie comparison: 3 oz. cooked beef

180345

0 100 200 300 400

Beef sausage

Extra lean ground beef (95% lean)

Approximate calories

Discretionary calories Total calories

Definition: “Nutrient-dense” foods“Nutrient-dense” foods provide substantial amounts of nutrients and relatively few calories. They are versions of food with little or no solid fats or added sugars.

They are low in extra

calories!

Which is most nutrient-dense (most nutrients for fewest calories)?

2 slices whole wheat bread

http://mypyramid.gov/pyramid/discretionary_calories.html

1 medium croissant

44http://mypyramid.gov/pyramid/discretionary_calories.html

140 calories 230 calories

If you only had 130 extra calories to spend for the day, you’d just have 35 extra calories left after eating a croissant!

3 fried chicken wings with skin and batter

3 oz. roasted, skinlesschicken breast

Which is most nutrient-dense (most nutrients for fewest calories)?

If I’m not very active, I only have 265 extra calories for the day for my calorie level.

Eating the fried chicken would put me 70 calories over!

49“Extra” is used for “discretionary” calories in these slides.“Extra” is used for “discretionary” calories in these slides.

“You are what you

eat.” ~ Often attributed to Aesop, 600 BC

We might look like this if we eat too many extra calories!

Here’s how many “extra” calories MyPyramid

recommends …

Here’s how many “extra” calories MyPyramid

recommends …

Most extra calorie allowances are very small

Many people only have 100 to 300 extra calories – especially those who aren’t physically active.

Many people totally use up their extra calories by choosing higher fat and added-sugar foods in each food group such as:

• sweetened bakery products

• higher fat meats• whole milk

Some people don’t have any extra calories

I could have had some chocolate if I hadn’t eaten that doughnut at break time!

If I’d eat leaner cuts of meat, I’d have enough extra calories left for some chips.

Total extra calories range from about 100 to 700 calories

YOUR level

depends on:• Age• Gender• Activity level• Weight• Height

Children: 2 to 3 years old

ACTIVITY LEVEL

Inactive

Active

CALORIES

1000165

0 500 1000 1500

Extra Calories Total Calories

165 - 170

1000 - 1400

Children: 4 to 8 years old

ACTIVITY LEVEL

Inactive

Active

0 500 1000 1500 2000

CALORIES

1200 - 1400170

170 - 195

1400 - 1800

Tweens & Teens: 9 to 13 years old

0 1000 2000 3000

Extra Calories Total CaloriesACTIVITY LEVEL

CALORIES

1600 - 2200

1800 - 2600

130-290

195 - 410

F: Inactive

F: Active

M: Inactive

M: Active

F = femalesM = males

Teens: 14 to 18 years old

0 500 1000 1500 2000 2500 3000 3500

CALORIES

2000 - 2400

360 – 650

ACTIVITY LEVEL

F: Inactive

F: Active

M: Inactive

M: Active

265 - 360

2400 -3200

Adults: 19 to 30 years old

CALORIES

0 500 1000 1500 2000 2500 3000 3500

2000 - 2400

410 - 510

2600 -3000

ACTIVITY LEVEL

F: Inactive

F: Active

M: Inactive

M: Active

265 - 360

Adults: 31 to 50 years old

0 500 1000 1500 2000 2500 3000 3500

CALORIES

2000 - 2200

360 - 510

2400 -3000

ACTIVITY LEVEL

F: Inactive

F: Active

M: Inactive

M: Active

265 - 290

Adults: 51+ years old

0 500 1000 1500 2000 2500 3000

CALORIES

1800 - 2200

290 - 425

ACTIVITY LEVEL

F: Inactive

F: Active

M: Inactive

M: Active

195 - 290

2200 -2800

Age, gender & activity affect extra calorie allowance

2 to 3 4 to 8 9 to 13 14 to 18 19 to 30 31 to 50 51+

Age in years

Female: Active Female: InactiveMale: Active Male: Inactive

Quick Quiz

What range of extra calories can a person eat daily?

From 100 to 700 calories daily. Most people only have 100 to 300. Some have none.

Two people whose recommended daily calorie allowance is 2,000 calories …

1800 2200

Person A Person B

Calories Extra Calories

Person A, by eating nutrient-dense, lower-calorie foods, meets his nutrient needs by eating only 1,800 calories.

The remaining 200 of his 2,000 calories

are extra

calories!

Person A can spend his 200extra calories as he likes!

Person B, by eating low-nutrient, high fat and added sugars foods, EXCEEDS his total calorie allowance.

There are NO extra calories left for person B to spend!

Over time, excess calories will cause Person B to gain weight!Over time, excess calories will cause Person B to gain weight!

“Enjoy present pleasures in

such a way as not to injure

future ones.”

~ Seneca (4 BC- 65 AD)

Calculate recommended amounts of foods for a personalized MyPyramid Plan for YOUR calorie level at MyPyramid.gov

More information

available

Personalizedcalculationresults

Sample meal tracking worksheet:2000 calories

http://www.mypyramid.gov/downloads/worksheets/Worksheet_2000_18.pdf

MyPyramid gives specific guidelines about TYPES and AMOUNTS of foods to eat.

MyPyramid recommends total amounts rather than “servings”

MyPyramid’s recommendations for

the 2,000 calorie level …

MyPyramid: Fruits MyPyramid: Fruits

• Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet)

Note this equivalent:• ¼ cup dried fruit = ½ cup fruit

Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball

MyPyramid: VegetablesMyPyramid: Vegetables

• Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet)

Note this equivalent: • 2 cups raw leafy greens =

1 cup of vegetable

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

How does YOUR plate rate?

MyPyramid: Dairy productsMyPyramid: Dairy products

• Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products for ages 9 and up; 2 cups for ages 2 – 8

Equivalents: • 8 oz. milk• 1 cup yogurt

• 1½ oz. natural cheese• 2 oz. processed cheese

MyPyramid: GrainsMyPyramid: Grains• Eat 6 ounce-equivalents (for a 2,000

calorie diet) – 3 ounce-equivalents or more of whole-grain

products; remaining grains should come from enriched or whole-grain products

Equivalents: • 1 slice bread• ½ cup cooked pasta, rice or cereal • 1 cup ready-to-eat cereal

MyPyramid: Meat & beansMyPyramid: Meat & beans• Eat 5½ ounce-equivalents (for a 2,000 calorie

diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds.

Equivalents:

• 1 oz. meat, poultry or fish •½ oz. of nuts or seeds

• ¼ c. cooked dry beans or peas

• 1 tablespoon peanut butter

•1 egg

Portion sizes: Meat

A typical 3 ounce portion of cooked meat, fish, or poultry =

a deck of cards

MyPyramid: OilsMyPyramid: 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, levelof physical activity, height and weight.

Portion sizes: 1 teaspoon and 1 tablespoon

1 teaspoon =

about the tip of

a thumb to

the first joint

1 tablespoon = about 3 thumb tips

Sample daily menu2,000 calorie level

The next 4 slides show how much food you can enjoy if you plan meals and snacks without a lot of fat (especially saturated fat) and added sugar!

Sample daily menu: 2,000 calorie level

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

BREAKFAST

Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf

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

Roasted chicken breast• 3 ounces boneless skinlesschicken 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

DINNER

¼ cup dried apricots OR ½ cup canned or fresh apricots

SNACKS

1 cup low-fat fruit yogurt

Here’s how to leave room for extra calories

Scene 1. Candy can be dandy

Scene 3. When you come to a fork

in the road, take it!

Scene 2. Join the portion

control patrol

Candy can be dandy!Candy can be dandy!

Source: Barbara Rolls, PhD, Penn State & author, Volumetrics: Feel Full on Fewer Calories

“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.”

One small piece chocolate often has less than 100 calories.

How many calories in ONE candy?

Nutritional InformationServing Size: 5 pieces (40 g)Servings Per Container: about 8

Amount Per Serving

Answer: 40 calories!Answer: 40 calories!

200 calories ÷ 5 pieces = 40 calories/ONE candy

Nutritional InformationServing Size: 5 pieces (40 g)Servings Per Container: about 8

Amount Per Serving

Choose chocolate on the “dark side”

Flavonoids Flavonoids may help may help

protect protect against heart against heart

disease.disease.

Dark chocolate has Dark chocolate has more flavonoids than more flavonoids than other chocolate.other chocolate.

Dark chocolate contains flavonoids, the substances in red wine and green tea.

Join the portion control patrol

Many “treat” snacks & desserts are available in 100 calorie or less

portion sizes – for example …

Crackers

Ice creambars ChipsCookies

Fruit bars

Divide and conquer!

Split a dessertSplit a dessert

with a friendwith a friend

…or two…or two

…or three …or three

… or maybe the whole table!

and eat whateverYOU want!

Give it a shot!

Limit the calories of a “premium” ice cream by serving it in a small shot glass

Check that your spoon fits into the shot glass!

Watch Out Watch Out for Portionfor PortionDistortion!Distortion!

How food portion

sizes have changed in 20 years.

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

Chocolate chip cookie

Guess the calorie difference!

220 calories!

20 Years Ago20 Years Ago

1.5 inch diameter

TodayToday

3.5 inch diameter

110 *Based on 130-pound person

How long would you have to wash the car to burn about 220220 calories*?

Increased size: 220220 MORE calories

1 hour and 15 minutes

Guess the calorie difference!Guess the calorie difference!

Cheeseburger

590 calories

20 Years Ago20 Years Ago TodayToday

333 calories

257 calories!

How long would you have to lift weights to burn about 257257 calories*?

Guess the calorie difference!Guess the calorie difference! 85 calories

20 ounces

TodayToday

6.5 ounces

250 calories

165 calories!

How long would you have to garden to burn about 165165 calories*?

35 minutes

Pepperoni Pizza20 Years Ago20 Years Ago TodayToday

350 calories!

How long would you have to golf – walking and carrying clubs – to burn about 350350 calories*?

1 hour

5 cups

PopcornTodayToday

11 cups

360 calories!

How long would you have to do water aerobics to burn about 360360 calories*?

control patrol

When you come to a fork in the road, take it!

Include recommended food groups IN desserts and snacks

“When you come to a fork

in the road,

take it!”~ Yogi Berra

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

Upside down strawberries & ice cream

1 cup strawberries has about 50 calories PLUS:• fiber• folate• potassium• vitamin C• antioxidants

½ cup light ice cream adds about 100 calories AND calcium. Total calories: less than

200 with fewer than 100discretionary calories

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 advises making most fruit choicesfruit, not juice.

Get saucy: Meet the mango!

1 cup of sliced mango has just 107 calories, 25% of the Daily Value for vitamin A and NO extra calories!

TIP: To make your desserts tasty AND eye appealing, try serving them in unusual dishes...

The dish on dishes!

To keep cut fruits from browning:

1.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.

2.Cover and refrigerate cut fruit until ready to serve; neverleave cut fruit at roomtemperature more than 2 hours.

Include MILK and GRAIN groups IN desserts and snacks!

Yogurt and Fruit ParfaitYogurt and Fruit Parfait

Recommended groups:• 1 cup yogurt• ½ cup fruit • ¼ cup fat-free granola

Extra calories:Depends on whetheryogurt was sweetenedwith added sugar and sugar content of cereal.

Peach raspberry smoothie

Per smoothie:Per smoothie:

Recommended groups:• ½ cup milk• 1¾ cups fruit

Extra calories:Depends on whetheryogurt was sweetenedwith 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.

MyPyramid and MODERATION

• Each food group narrows toward the top.

• The base represents foods with little or nosolid 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.

physical activity …

Include at least 30 to 60 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

MODERATE physical activities include:

Bicycling (less than 10 miles per hour)

Walking briskly (about

3½ miles per

Dancing

Weight training (general light workout)

Gardening/yard work

Hiking

Golf (walking and carrying clubs)

Moderate activity and calories

Approximatecalories per30 minutes

Type of moderate activity

145165 165 165

Bikingless than 10 mph

Golf/carrying

Dancing

Lightgardening/yard work

Hiking

Walking3.5 mph

Moderate activity: Calories used by 154 lb. male, 5’10” for both the activity plus normal body functioning; varies with weight/gender.

http://mypyramid.gov/pyramid/calories_used.html

VIGOROUS physical activities include:

Weight lifting (vigorous effort)

Swimming (freestyle laps)

Basketball (competitive) Aerobics

Heavy yard work, such as chopping wood

Bicycling (more than 10 miles

per hour)Running,jogging (5 miles per hour)

Walking very fast (4½ miles per hour)

Vigorous activity and calories

Approx. calories/minute

Type of vigorous activity

255 240

Vigorous activity: Calories used by a 154 lb. male, 5’10” for both the activity plus normal body functioning; varies with weight/gender.

http://mypyramid.gov/pyramid/calories_used.html

Swimmingslow

freestyle

Aerobics

Heavy yard work/chopping

Basketball,vigorous

Bikingmore than

10 mph

Jogging5 mph

Ways to increase 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

Walk the dog — don’t just watch the dog walk.

Replace a coffee break witha brisk walk.

Ask a friend to go with you.

Aim for 10,000 (or more!) steps daily!

• 100 extra calories/day = 10 pound gain/year*

• 2,000 extra steps (about a mile)/day = burns 100 calories*

*Approximate figures

Quick Quiz

What’s the MINIUMUM amount of activity you need daily?

Include at least 30 minutes to 60 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

Give yourself a hand if you’re physically active at least 30 minutesa day!

Most important – have fun while being active!

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 extra calories.

• Read/compare nutrition labels to choose foods with more nutrients for less calories.

• Include physical activity daily.

With a little planning (& physical activity),

1 2 university of nebraska–lincoln extension extension is a division of the institute of

serving calories

added sugar calories

g sugars

minimum calories

added sugar essential

budget essential calories

g dietary fiber

g b nutrition facts

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