Spending and Saving Your Calorie Budget Tips for Using the 2005 Dietary Guidelines and MyPyramid

Spend on Your “Needs” before the “Extras” Maintaining a car is like maintaining your body. What would happen if you spent “money” just on extras for your car but none on maintenance?

Spend on Your “Needs” before the “Extras” How about your body? Needs “nutrient-dense” foods from each food group. Calorie Allowance Nutrient-Dense Food Calories Discretionary Calories

Higher Fat and Sugar Foods The fat that is in low- fat, reduced fat or whole fat dairy foods The fat and sugar in chocolate milk, puddings, ice cream or other desserts. The fat in higher fat beef or pork cuts, poultry with skin, higher fat lunch meats and sausages.

The Fats that Count Discretionary calories are solid fats (high in saturated, trans fats, or cholesterol). Note – Oils are listed separately from discretionary calories

How Many “Extra” Calories? 132 calories (1,600 calorie-level) 267 calories (2,000 calorie-level) 648 calories (3,200 calorie-level)

If you choose the lowest fat and sugar foods 1600 calories (132 discretionary) 2 teaspoons butter 3 teaspoons sugar 1800 calories (195 discretionary) 3 teaspoons butter 5 teaspoons sugar 2000 calories (267 discretionary) 3 ½ teaspoons butter 8 teaspoons sugar 2200 calories (290 discretionary) 4 teaspoons butter 9 teaspoons sugar (Finally a regular soda)

If you only consider calories 1800 calories –195 calories –1 tablespoon butter –8 ounces of soft drink 2000 calories –267 calories –90% of a 2.5 ounce Butterfinger candy bar

Alcoholic Beverages Count as a drink –12 ounces of regular beer (150 calories) –5 ounces of wine (100 calories) –1.5 ounces of 80-proof distilled spirits (100 calories) 12 oz.5 oz. 1.5 oz.

Why calories matter 100 extra calories per day 10 pound weight gain per year

Examples of 100 calories 2/3 can of a regular soft drink or beer

Examples of 100 calories 2 tablespoons maple syrup 1 tablespoon butter or margarine 2 tablespoons jelly or jam

Examples of 100 calories 10 large jelly beans (1 ounce)

Take Home Message Spend on your “needs” before the “extras.” Discretionary calories can be spent on solid fat, added sugar, and alcohol. It is easy to use up discretionary calories by eating higher fat and sugar foods. Be careful! Too many extra calories can result in weight gain over time.

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