Upload
timothy-walsh
View
216
Download
0
Embed Size (px)
DESCRIPTION
3 How many believe … Life is uncertain. ~Ernestine Ulmer
Citation preview
1
2
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
2/27/06
3
How many believe …
Life is uncertain.
~Ernestine Ulmer
4
StressedStressed spelledbackwards is
Desserts!Desserts!
Coincidence? I think not! ~Author Unknown
5
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”?
6
““Discretionary calories” is Discretionary calories” is a term used in MyPyramid a term used in MyPyramid
recommendations … recommendations …
7
8
Think of your calories like a budget
“Essentials” “Extras” or “discretionary calories”
(IF you have any left to spend!)
9
“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
“Essential” vs. “discretionary” calories
10
If you choose wisely, you may have some calories left after meeting your nutrient needs. These are your “discretionary calories”.
“Essential” vs. “discretionary” calories
11
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.
Definition: Discretionary calorie allowance
http://mypyramid.gov/downloads/MyPyramid_education_framework.pdf
“Essential”
“Discretionary”
12
• Foods with added sugar • Foods higher in fat• Alcohol (in moderation)• Increased intake of foods
within the food groups
You can spend your “discretionary calories” on:
13
Most solid fats and all added sugar calories are “discretionary calories”.
14
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 naturallyoccurring sugars found in milk and fruits.
15
Read the Nutrition Facts label for TOTAL sugars
Which food has more TOTAL sugar?
Nutrition FactsNutrition FactsServing size: 1 container
Amount Per ServingCalories: 110
Total Carbohydrate: 15 g
Dietary Fiber: 0 g Sugars: 15 g
A Nutrition FactsNutrition FactsServing size: 1 container
Amount Per ServingCalories: 240
Total Carbohydrate: 44 g
Dietary Fiber: 0 g Sugars: 44 g
B
16
Nutrition FactsNutrition FactsServing size: 1 container
Amount Per ServingCalories: 110
Total Carbohydrate: 15 g
Dietary Fiber: 0 g Sugars: 15 g
A
has more TOTAL sugar
Nutrition FactsNutrition FactsServing size: 1 container
Amount Per ServingCalories: 240
Total Carbohydrate: 44 g
Dietary Fiber: 0 g Sugars: 44 g
B
B
17
4 grams sugar = 1 teaspoon
How many teaspoons of sugar are in this 12 ounce can of pop?
Answer: About 10 teaspoons!38 g sugar ÷ 4 = 9.5 teaspoons sugar
Nutrition FactsNutrition FactsServing size: 1 can (12 fl. oz.)
Amount Per ServingCalories: 152
Total Carbohydrate: 38 g
Dietary Fiber: 0 g Sugars: 38 g
18
Look at the ingredient list for ADDED sugars
Which food has more ADDED sugar?
INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.
B
INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.
A
19
TIP: the ingredient that weighs the most in a food is listed first with the ingredient that weighs the least, listed last.
has more ADDED sugarB
INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.
B
INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.
A
20
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
21
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
22
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
It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.
23
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
http://mypyramid.gov/pyramid/discretionary_calories_fats.html
24
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.
25
1 DRINK =• 12 ounces regular …beer • 5 ounces wine• 1.5 ounces 80-proof distilled spirits
Definition: Alcohol in moderation
Drink in moderation, if you choose to drink:
• 1 drink daily for women
• 2 drinks daily for men
12 ounces
5 ounces
1.5 ounceshttp://www.health.gov/dietaryguidelines/dga2005/document/html/chapter9.htm
26
The BAD news ……
100 extra calories per day
10 pound weight gain per year
27
Example of 100 calories
10 large jelly beans (1 ounce)
10 je
lly b
eans
28
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
29
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!
30
Quick math lesson
1 teaspoon added sugar, syrup, honey, jelly = about20 calories.
1 teaspoon solidfat = about35 calories.
Check “Nutrition Facts” labels for more specific calorie counts and nutrition information.
31
Sample Nutrition Facts label
http://www.cfsan.fda.gov/~dms/foodlab.html
1. Check “Serving Size”
2. Calories/serving
3-6. Check nutrients
32
Nutrition FactsNutrition FactsServing Size:Serving Size: 1 cup (228 g)Servings Per Container:Servings Per Container: 2
Amount Per ServingAmount Per Serving
Calories:Calories: 250 Calories from Fat:Calories from Fat: 110
How many calories are in one “Serving Size” of this food?
ANSWER: 250
33
Nutrition FactsNutrition FactsServing Size:Serving Size: 2 Tbsp. (30 g)Servings Per Container:Servings Per Container: 8
Amount Per ServingAmount Per Serving
Calories:Calories: 90 Calories from Fat:Calories from Fat: 80
How many calories are in 4 tablespoons of this salad dressing?
ANSWER: 180; 90 calories is for 2 Tbsp.
34
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.
35
"Moderation. Small helpings. Sample
a little bit of everything. These are the secrets of
happiness and good health." ~Julia Child
Image: Library of Congress at http://www.loc.gov/about/awards/legends/bio/child.html
36
Calorie comparison: 1 (8 oz.) cup milk
125
100
850
20
40
65145
0 50 100 150 200
Approximate calories
Discretionary calories Total calories
Fat Free
1%
2%
Whole
37
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
38
Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise
150
120
0
0
145
110
115
0 50 100 150 200 250 300
Approximate caloriesDiscretionary calories Total calories
240
Fat-free milk
100% Orange Juice
Fruit punch
Cola, 12 oz.
Regular beer, 12 oz
Latte (made withsyrup, whole milk) 12 oz.*
85
*Latte calories can vary quite a bit.
39
Think before you drink
How many “discretionary calories” are YOU sipping?
40
Calorie comparison: 3 ounces cooked beef
0
180345
165
0 100 200 300 400
Beef sausage
Lean ground beef(95%)
Approximate calories
Discretionary calories Total calories
41
Definition: “Nutrient-dense” foods
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf
“Nutrient-dense” foods provide substantial amounts of vitamins and minerals and relatively fewer calories.
They are low in discretionary
calories!
42
Which food is more “nutrient-dense”and low in “discretionary calories”?
2 slices whole wheat bread
1 medium croissant
http://mypyramid.gov/pyramid/discretionary_calories.html
43
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 thecalories are “discretionarycalories”
44
If you only had 130 “discretionary calories” to spend for the day, you’d just have 35 “discretionary calories” left aftereating a croissant!
45
3 fried chicken wings with skin and batter
3 oz. roasted, skinlesschicken breast
http://mypyramid.gov/pyramid/discretionary_calories.html
Which food is more “nutrient-dense”and low in “discretionary calories”?
46
3 fried chicken wings with skin and batter have 475 calories; about 335 are “discretionary calories”
3 oz. roasted, skinlesschicken breast has 140calories and no discretionarycalories
http://mypyramid.gov/pyramid/discretionary_calories.html
The 3 oz. roasted, skinless chicken breast is more “nutrient dense” and
low in “discretionary calories”.
47
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!
48
49
“You are what you eat.”
~ Often attributed toAesop, 600 BC
50
We might look like this if we eat too many discretionary calories!
51
Here’s how many discretionary calories
MyPyramid recommends …
52
Most discretionary calorie allowances are very small
Many people only have 100 to 300 discretionary calories – especially those who aren’t physically active.
53
Many people totally use up their discretionary 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 discretionary calories
54
I could have had some chocolate if I hadn’t eaten that doughnut at break time!
55
If I’d eat leaner cuts of meat, I’d have enough extra calories left for some chips.
56
Total discretionary calories range from about 100 to 700 calories
YOUR level depends on:• Age• Gender• Activity level
http://mypyramid.gov/pyramid/discretionary_calories.html
57
Children: 2 to 3 years old
ACTIVITY LEVEL
Not Active
Active
0 500 1000 1500
Discretionary Calories Total Calories
CALORIES
1000165
165 - 170
1000 - 1400
58
Children: 4 to 8 years old
ACTIVITY LEVEL
Not Active
Active
0 500 1000 1500 2000
Discretionary Calories Total Calories
CALORIES
1200 - 1400170
170 - 1951400 - 1800
59
Tweens & Teens: 9 to 13 years oldACTIVITY LEVEL
0 1000 2000 3000
Discretionary Calories Total Calories
CALORIES
1800
1301600 - 2200
1600
1800 - 2600
130-290
195
195 - 410
Females: Not Active
Females: Active
Males: Not Active
Males: Active
60
Teens: 14 to 18 years old
0 500 1000 1500 2000 2500 3000 3500
Discretionary Calories Total Calories
CALORIES
2200
2000 - 2400
1800
265 - 360
290
360 – 650
195
2400 -3200
ACTIVITY LEVEL
Females: Not Active
Females: Active
Males: Not Active
Males: Active
61
Adults: 19 to 30 years old
0 500 1000 1500 2000 2500 3000 3500
Discretionary Calories Total Calories
CALORIES
2400
2000 - 2400
2000
265 - 360
360
410 - 510
ACTIVITY LEVEL
265Females: Not Active
Females: Active
Males: Not Active
Males: Active2600 -3000
62
Adults: 31 to 50 years old
0 500 1000 1500 2000 2500 3000 3500
Discretionary Calories Total CaloriesACTIVITY LEVEL
Females: Not Active
CALORIES
2200
2000 - 2200
1800
265 - 290
290
360 - 510
195Females: Active
Males: Not Active
Males: Active2400 -3000
63
ACTIVITY LEVEL
Females: Not Active
0 500 1000 1500 2000 2500 3000
Discretionary Calories Total Calories
CALORIES
2000
1800 - 2200
1600
Females: Active
Males: Not Active
Males: Active2200 -2800
195 - 290
265
290 - 425
130
Adults: 51+ years old
64
Age, gender & activity affect discretionary calorie allowance
0100200300400500600700
2 to 3 4 to 8 9 to 13 14 to 18 19 to 30 31 to 50 51+
AGE IN YEARS
ESTI
MA
TED
D
ISC
RET
ION
AR
Y C
ALO
RIE
S
Females: Active Females: Not Active
Males: Active Males: Not Active
65
Quick QuizWhat 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.
66
Two people whose recommended daily calorie allowance is 2,000 calories …
1800 2200
200
0500
1000150020002500
Person A Person B
Cal
orie
s
Calories Discretionary calories
A B
67
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 discretionary calories!
A
68
Person A can spend his 200 discretionary calories as he likes!
A
69
Person B, by eating low-nutrient, high fat and added sugars foods EXCEEDS his total calorie allowance.
BThere are NO discretionary
calories left for person B to spend!
70
Over time, excess calories will cause Person B to gain weight!
71
“Enjoy present
pleasures in such a way
as not to injure future
ones.” ~ Seneca (4 BC- 65 AD)
72
Learn how much and what to eat for YOUR calorie level at MyPyramid.gov
Submit age,
sex & activitylevel for a
personalizedMyPyramid
73
Calculation results are personalized
More information
available
74
Sample meal tracking worksheet: 2000 calories
http://www.mypyramid.gov/downloads/worksheets/Worksheet_2000_18.pdf
75
MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than the previous Food Guide Pyramid
MyPyramid recommends total amounts rather than “servings”
76
MyPyramid’s recommendations for the
2,000 calorie level …
77
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
*2,000 calorie diet level
78
Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
79
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
*2,000 calorie diet level
80
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
81
How does YOUR plate rate?
82
MyPyramid: Dairy productsConsume 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
83
MyPyramid: GrainsEat 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
*2,000 calorie diet level
84
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
*2,000 calorie diet level
85
Portion sizes: Meat
A typical 3 ounce portion of cooked meat, fish, or poultry =
a deck of cards
86
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.
87
Portion sizes: 1 tsp. & 1 tbsp. 1 teaspoon =
about the tip ofa thumb to
the first joint
1 tablespoon = about 3 thumb tips
88
Sample daily menu at 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
89
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 pear1 cup fat-free milk
LUNCH
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
Sample daily menu at 2,000 calorie level
90
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
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
Sample daily menu at 2,000 calorie level
91
¼ cup dried apricots OR ½ cup canned or fresh apricots
SNACKS
1 cup low-fat fruit yogurt
Sample daily menu at 2,000 calorie level
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
92
93
Here’s how to leave room for discretionary calories …
94
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
95
Scene 3. When you come to a fork in the road, take it!
Scene 2. Join the portion control patrol
Candy can be dandy!
96
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
97One small piece chocolate often has less than 100 calories.
9825 pieces = 100 calories
25
99
How many calories in ONE candy?
Nutritional InformationNutritional InformationServing Size:Serving Size: 5 pieces (40 g)Servings Per Container:Servings Per Container: about 8
Amount Per ServingAmount Per Serving
Calories:Calories: 200 Calories from Fat:Calories from Fat: 120
100
Answer: 40 calories!
200 calories ÷ 5 pieces = 40 calories/ONE candy
Nutritional InformationNutritional InformationServing Size:Serving Size: 5 pieces (40 g)Servings Per Container:Servings Per Container: about 8
Amount Per ServingAmount Per Serving
Calories:Calories: 200 Calories from Fat:Calories from Fat: 120
101
Choose chocolate on the “dark side”
Flavonoids Flavonoids may help may help
protect protect against heart against heart
diseasedisease..
Dark chocolate has more Dark chocolate has more flavonoids than other flavonoids than other
chocolate.chocolate.
Dark chocolate contains flavonoids, the substances in red
wine and green tea.
102
Scene 1. Candy can be dandy
Scene 3. When you come to a fork in the road, take it!
Join the portion control patrol
103
Many “treat” snacks & desserts are available in 100 calorie or less portion
sizes – for example …
Crackers
Ice creambars ChipsCookies
Fruit bars
104
Divide and conquer!
Split a dessertwith a friend
…or two …or three
… or maybe the whole table!
and eat whateverYOU want!
Coffe
e cu
p!
105
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!
106
Watch Out Watch Out for Portionfor PortionDistortion!Distortion!
107
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
108
Chocolate chip cookie
Guess the calorie difference!
220 calories!
20 Years Ago
1.5 inch diameter
Today
3.5 inch diameter
55 calories 275 calories
109 *Based on 130-pound person
How long would you have to wash the car to burn
approximately 220220 calories*?
Increased chocolate chip cookie size:
220220 MORE calories
1 hour and 15 minutes
110
Guess the calorie difference!
Cheeseburger
590 calories
20 Years Ago Today
333 calories
257 calories!
111 *Based on 130-pound person
How long would you have to lift weights to burn
approximately 257257 calories*?
Increased cheeseburger size: 257257 MORE calories
1 hour and 30 minutes
112
Soda
Guess the calorie difference!
85 calories
20 ounces
Today
6.5 ounces
20 Years Ago
250 calories
165 calories!
113 *Based on 160-pound person
How long would you have to garden to burn
approximately 165165 calories*? Increased soda size: 165165 MORE calories
35 minutes
114
Pepperoni Pizza20 Years Ago Today
500 calories 850 calories
Guess the calorie difference!
350 calories!
115 *Based on 160-pound person
How long would you have to play golf (while walking and carrying your clubs)
to burn approximately 350350 calories*?
Increased pepperoni pizza size:
350350 MORE calories1 hour
116
20 Years Ago
5 cups
PopcornToday
11 cups
Guess the calorie difference!270 calories 630 calories
360 calories!
117 *Based on 160-pound person
How long would you have to do water aerobics to burn
approximately 360360 calories*? Increased popcorn size:
360360 MORE calories
1 hour and 10 minutes
118
When you come to a fork in the road, take it!
Scene 1. Candy can be dandy
Scene 2. Join the portion control patrol
119
Include recommended food groups IN desserts and snacks
“When you come to a fork
in the road, take it!”
~ Yogi Berra
120
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
121
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 100discretionary calories
122
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.
123
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!
124
TIP: To make your desserts tasty AND eye appealing, try serving
them in unusual dishes...
125
The dish on dishes!
Try using a wine glass as a "fancy" dish.
This versatile dish stacks for easy storage.
126
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.
127
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 whetheryogurt was sweetenedwith added sugar and sugar content of cereal.
128
Peach raspberry smoothie
Per smoothie:
Recommended groups:• ½ cup milk• 1¾ cups fruit
Discretionary 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.
129
130
MyPyramid’s recommendations for
physical activity …
131
Include at least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.
132
MODERATE physical activities include:
Bicycling (less than 10 miles per hour)
Walking briskly (about
3½ miles per
hour)
Dancing
Weight training (general light workout)
Gardening/yard work
Hiking
Golf (walking and carrying clubs)
133
Moderate activity and calories
APPROXIMATECALORIES PER
30 MINUTES
TYPE OF MODERATE ACTIVITY
0
20
40
60
80
100
120
140
160
180
200
145165 165 165
140
185
Bikingless than 10 mph
Golf/carrying
clubs
Dancing Lightgardening/yard work
Hiking Walking3.5 mph
MODERATE ACTIVITY: Calories used by a 154 poundmale, 5’10” for both the activity plus normal body functioning; varies with weight/gender.
http://mypyramid.gov/pyramid/calories_used.html
134
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)
135
Vigorous activity and calories
APPROXIMATECALORIES PER
30 MINUTES
TYPE OF VIGOROUS ACTIVITY
0
50
100
150
200
250
300
350
255 240
165
220
295295
Swimmingslow
freestyle
Aerobics Heavy yard work/chopping
Basketball,vigorous
Bikingmore than
10 mph
Jogging5 mph
VIGOROUS ACTIVITY: Calories used by a 154 poundmale, 5’10” for both the activity plus normal body functioning; varies with weight/gender.
http://mypyramid.gov/pyramid/calories_used.html
136
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
137
Ways to increase physical activity
Walk the dog — don’t just watch the dog walk.
138
Ways to increase physical activity
Replace a coffee break with a brisk walk.
Ask a friend to go with you.
139
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
140
Quick QuizWhat’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.
141
Give yourself a hand if you’re
physically active at least
30 minutesa day!
142
Most important – have fun while being active!
143
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.
144
With a little planning (& physical activity),
145