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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
3
How many believe …
Life is uncertain.
~Ernestine Ulmer
4
StressedStressed spelled
backwards is
Desserts!Desserts!
Coincidence? I think not! ~Author Unknown
5
6
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”?
7
“Discretionary calories” is a term used in MyPyramid
recommendations …
“Discretionary calories” is a term used in MyPyramid
recommendations …
8
Think of your calories like a budget
“Essential” calories
“Essential” calories
“Extra” or “Discretionary”
calories
“Extra” or “Discretionary”
calories
9
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
10
If you choose wisely, you may have some calories left after meeting your nutrient needs. These are your “extra” calories.
“Extra” calories
11
MyPyramid calls these “extra” calories
“discretionary” calories
12
“Discretionary” calories
will be referred to as
“extra” calories in the
following slides...
13
Most solid fats and all added sugar calories are considered extra calories.
14
• 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:
15
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.
16
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
Amount Per ServingCalories: 110
Total Carbohydrate: 15 g
Dietary Fiber: 0 g
Sugars: 15 g
A
17
has more TOTAL sugarB
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
Amount Per ServingCalories: 110
Total Carbohydrate: 15 g
Dietary Fiber: 0 g
Sugars: 15 g
A
18
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.)
Nutrition FactsServing size: 1 can (12 fl. oz.)
Amount Per ServingCalories: 160
Total Carbohydrate: 40 g
Dietary Fiber: 0 g
Sugars: 40 g
19
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.
B
INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.
A
20
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
21
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
TIP: The ingredient weighing the most in a food is listed first with the ingredient weighing least listed last.
TIP: The ingredient weighing the most in a food is listed first with the ingredient weighing least listed last.
22
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
23
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.
25
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
26
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.
27
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
28
If you overspend by 100 calories
per day
10 pound weight gain
per year!
10 pound weight gain
per year!
The BAD news...
29
Example of 100 calories
10 large jelly beans (1 ounce)
10 je
lly b
eans
30
25 pieces = 100 calories25 pieces = 100 calories
25
31
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
32
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!
33
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.
34
http://www.cfsan.fda.gov/~dms/foodlab.html
1. Check “Serving Size”
2. Calories/serving
3-6. Check nutrients
NutritionFactsLabel
35
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
36
Nutrition FactsServing Size: 2 Tbsp. (30 g)Servings Per Container: 8
Amount Per Serving
Calories: 90 Calories from Fat: 80
How many calories in 4 tablespoons of this salad dressing? 180; 90 is for 2 Tbsp.
37
Calorie comparison: 1 (8 oz.) cup milk
125
100
850
20
40
65145
0 50 100 150 200
Approximate calories
"Extra" calories Total calories
Fat Free
1%
2%
Whole
38
Save calories by switching to a lower fat milk with fewer extra calories!
Whole
165calories
165calories
Caloriessaved:Caloriessaved:
2%2%
125calories
125calories
4040
1%
100calories
100calories
6565
Fat Free
85calories
85calories
8080
39
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
40
Think before you drink
How many extra calories
are YOU sipping?
41
Calorie comparison: 3 oz. cooked beef
0
180345
165
0 100 200 300 400
Beef sausage
Extra lean ground beef (95% lean)
Approximate calories
Discretionary calories Total calories
42
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!
43
Which is most nutrient-dense (most nutrients for fewest 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
45
If you only had 130 extra calories to spend for the day, you’d just have 35 extra calories left after eating a croissant!
46
3 fried chicken wings with skin and batter
3 oz. roasted, skinlesschicken breast
http://mypyramid.gov/pyramid/discretionary_calories.html
Which is most nutrient-dense (most nutrients for fewest calories)?
Which is most nutrient-dense (most nutrients for fewest calories)?
47
475 calories 140 calories
http://mypyramid.gov/pyramid/discretionary_calories.html
48
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.
50
“You are what you
eat.” ~ Often attributed to Aesop, 600 BC
51
We might look like this if we eat too many extra calories!
52
Here’s how many “extra” calories MyPyramid
recommends …
Here’s how many “extra” calories MyPyramid
recommends …
53
Most extra calorie allowances are very small
Many people only have 100 to 300 extra calories – especially those who aren’t physically active.
54
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
55
I could have had some chocolate if I hadn’t eaten that doughnut at break time!
56
If I’d eat leaner cuts of meat, I’d have enough extra calories left for some chips.
57
Total extra calories range from about 100 to 700 calories
YOUR level
depends on:• Age• Gender• Activity level• Weight• Height
http://mypyramid.gov/pyramid/discretionary_calories.html
58
Children: 2 to 3 years old
ACTIVITY LEVEL
Inactive
Active
CALORIES
1000165
0 500 1000 1500
Extra Calories Total Calories
165 - 170
1000 - 1400
59
Children: 4 to 8 years old
ACTIVITY LEVEL
Inactive
Active
0 500 1000 1500 2000
Extra Calories Total Calories
CALORIES
1200 - 1400170
170 - 195
1400 - 1800
60
Tweens & Teens: 9 to 13 years old
0 1000 2000 3000
Extra Calories Total CaloriesACTIVITY LEVEL
CALORIES
1800
130
1600 - 2200
1600
1800 - 2600
130-290
195
195 - 410
F: Inactive
F: Active
M: Inactive
M: Active
F = femalesM = males
61
Teens: 14 to 18 years old
0 500 1000 1500 2000 2500 3000 3500
Extra Calories Total Calories
CALORIES
2200
2000 - 2400
1800
360 – 650
ACTIVITY LEVEL
F: Inactive
F: Active
M: Inactive
M: Active
F = femalesM = males
265 - 360
290
195
2400 -3200
62
Adults: 19 to 30 years old
CALORIES
0 500 1000 1500 2000 2500 3000 3500
Extra Calories Total Calories
2400
2000 - 2400
2000
410 - 510
2600 -3000
ACTIVITY LEVEL
F: Inactive
F: Active
M: Inactive
M: Active
265
265 - 360
360
F = femalesM = males
63
Adults: 31 to 50 years old
0 500 1000 1500 2000 2500 3000 3500
Extra Calories Total Calories
CALORIES
2200
2000 - 2200
1800
360 - 510
2400 -3000
ACTIVITY LEVEL
F: Inactive
F: Active
M: Inactive
M: Active
F = femalesM = males
195
265 - 290
290
64
Adults: 51+ years old
0 500 1000 1500 2000 2500 3000
Extra Calories Total Calories
CALORIES
2000
1800 - 2200
1600
290 - 425
ACTIVITY LEVEL
F: Inactive
F: Active
M: Inactive
M: Active
F = femalesM = males
265
195 - 290
2200 -2800
130
65
Age, gender & activity affect extra calorie allowance
0
100
200
300
400
500
600
700
2 to 3 4 to 8 9 to 13 14 to 18 19 to 30 31 to 50 51+
Age in years
Est
imat
ed E
xtra
Cal
ori
es
Female: Active Female: InactiveMale: Active Male: Inactive
66
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.
67
Two people whose recommended daily calorie allowance is 2,000 calories …
1800 2200
200
0
500
1000
1500
2000
2500
Person A Person B
Cal
ori
es
Calories Extra Calories
A B
68
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!
69
Person A can spend his 200extra calories as he likes!
A
70
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!
71
Over time, excess calories will cause Person B to gain weight!Over time, excess calories will cause Person B to gain weight!
72
“Enjoy present pleasures in
such a way as not to injure
future ones.”
~ Seneca (4 BC- 65 AD)
73
Calculate recommended amounts of foods for a personalized MyPyramid Plan for YOUR calorie level at MyPyramid.gov
74
More information
available
Personalizedcalculationresults
75
Sample meal tracking worksheet:2000 calories
http://www.mypyramid.gov/downloads/worksheets/Worksheet_2000_18.pdf
76
MyPyramid gives specific guidelines about TYPES and AMOUNTS of foods to eat.
MyPyramid recommends total amounts rather than “servings”
77
MyPyramid’s recommendations for
the 2,000 calorie level …
MyPyramid’s recommendations for
the 2,000 calorie level …
78
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
79
Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
80
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
81
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
82
How does YOUR plate rate?
83
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
84
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
85
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
86
Portion sizes: Meat
A typical 3 ounce portion of cooked meat, fish, or poultry =
a deck of cards
87
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.
88
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
89
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!
90
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
91
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
LUNCH
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
Sample daily menu: 2,000 calorie level
92
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: 2,000 calorie level
93
¼ cup dried apricots OR ½ cup canned or fresh apricots
SNACKS
1 cup low-fat fruit yogurt
Sample daily menu: 2,000 calorie level
Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf
94“Extra” is used for “discretionary” calories in these slides.“Extra” is used for “discretionary” calories in these slides.
95
Here’s how to leave room for extra calories
96
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
97
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!
98
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.”
99
One small piece chocolate often has less than 100 calories.
100
How many calories in ONE candy?
Nutritional InformationServing Size: 5 pieces (40 g)Servings Per Container: about 8
Amount Per Serving
Calories: 200 Calories from Fat: 120
101
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
Calories: 200 Calories from Fat: 120
102
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.
103
Scene 1. Candy can be dandy
Scene 3. When you come to a fork
in the road, take it!
Join the portion control patrol
104
Many “treat” snacks & desserts are available in 100 calorie or less
portion sizes – for example …
Crackers
Ice creambars ChipsCookies
Fruit bars
105
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!
… or maybe the whole table!
and eat whateverYOU want!
106
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!
Check that your spoon fits into the shot glass!
107
Watch Out Watch Out for Portionfor PortionDistortion!Distortion!
Watch Out Watch Out for Portionfor PortionDistortion!Distortion!
108
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
109
Chocolate chip cookie
Guess the calorie difference!
Guess the calorie difference!
220 calories!
20 Years Ago20 Years Ago
1.5 inch diameter
TodayToday
3.5 inch diameter
55 calories 275 calories
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
111
Guess the calorie difference!Guess the calorie difference!
Cheeseburger
590 calories
20 Years Ago20 Years Ago TodayToday
333 calories
257 calories!
112 *Based on 130-pound person
How long would you have to lift weights to burn about 257257 calories*?
Increased size: 257257 MORE calories
1 hour and 30 minutes
113
Soda
Guess the calorie difference!Guess the calorie difference! 85 calories
20 ounces
TodayToday
6.5 ounces
20 Years Ago20 Years Ago
250 calories
165 calories!
114 *Based on 160-pound person
How long would you have to garden to burn about 165165 calories*?
Increased size: 165165 MORE calories
35 minutes
115
Pepperoni Pizza20 Years Ago20 Years Ago TodayToday
500 calories 850 calories
Guess the calorie difference!Guess the calorie difference!
350 calories!
116 *Based on 160-pound person
How long would you have to golf – walking and carrying clubs – to burn about 350350 calories*?
Increased size: 350350 MORE calories
1 hour
117
20 Years Ago20 Years Ago
5 cups
PopcornTodayToday
11 cups
Guess the calorie difference!Guess the calorie difference!
270 calories 630 calories
360 calories!
118 *Based on 160-pound person
How long would you have to do water aerobics to burn about 360360 calories*?
Increased size: 360360 MORE calories
1 hour and 10 minutes
119
Scene 1. Candy can be dandy
Scene 2. Join the portion
control patrol
When you come to a fork in the road, take it!
120
Include recommended food groups IN desserts and snacks
“When you come to a fork
in the road,
take it!”~ Yogi Berra
121
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
122
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
123
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.
124
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!
125
TIP: To make your desserts tasty AND eye appealing, try serving them in unusual dishes...
126
The dish on dishes!
127
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.
128
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.
129
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.
130“Extra” is used for “discretionary” calories in these slides.“Extra” is used for “discretionary” calories in these slides.
131
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.
132
MyPyramid’s recommendations for
physical activity …
MyPyramid’s recommendations for
physical activity …
133
Include at least 30 to 60 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.
134
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)
135
Moderate activity and calories
Approximatecalories per30 minutes
Type of moderate activity
0
20
40
60
80
100
120
140
160
180
200
145165 165 165
140
Bikingless than 10 mph
185
Golf/carrying
clubs
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
136
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)
137
Vigorous activity and calories
Approx. calories/minute
Type of vigorous activity
255 240
295
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
0
50
100
150
200
250
300
350
295
220
165
Swimmingslow
freestyle
Aerobics
Heavy yard work/chopping
Basketball,vigorous
Bikingmore than
10 mph
Jogging5 mph
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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
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Ways to increase activity
Walk the dog — don’t just watch the dog walk.
140
Ways to increase activity
Replace a coffee break witha brisk walk.
Ask a friend to go with you.
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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
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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.
143
Give yourself a hand if you’re physically active at least 30 minutesa day!
144
Most important – have fun while being active!
145
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.
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With a little planning (& physical activity),
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