2. 1

3. 2 University of Nebraska–Lincoln Extension http://lancaster.unl.edu/food http://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 http://lancaster.unl.edu/food/calories.shtml Nebraska Department of Education http://www.nde.state.ne.us/NS http://www.nde.state.ne.us/NS Revised 4/2007

4. 3 How many believe … Life is uncertain. ~Ernestine Ulmer

5. 4 Stressed spelled backwards is Desserts! Coincidence? I think not! ~Author Unknown

6. 5

7. 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”?

8. 7 “Discretionary calories” is a term used in MyPyramid recommendations … “Discretionary calories” is a term used in MyPyramid recommendations …

9. 8 Think of your calories like a budget “Essential” calories “Extra” or “Discretionary” calories

10. 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

11. 10 If you choose wisely, you may have some calories left after meeting your nutrient needs. These are your “extra” calories. “Extra” calories

12. 11 MyPyramid calls these “extra” calories “discretionary” calories

13. 12 “Discretionary” calories will be referred to as “extra” calories in the following slides...

14. 13 Most solid fats and all added sugar calories are considered extra calories.

15. 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:

16. 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.

17. 16 Which food has more TOTAL sugar based on the Nutrition Facts label? Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 240 Total Carbohydrate: 44 g Dietary Fiber: 0 g Sugars: 44 g B Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 110 Total Carbohydrate: 15 g Dietary Fiber: 0 g Sugars: 15 g A

18. 17 has more TOTAL sugar B Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 240 Total Carbohydrate: 44 g Dietary Fiber: 0 g Sugars: 44 g B Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 110 Total Carbohydrate: 15 g Dietary Fiber: 0 g Sugars: 15 g A

19. 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 Facts Serving size: 1 can (12 fl. oz.) Nutrition Facts Serving size: 1 can (12 fl. oz.) Amount Per Serving Calories: 160 Total Carbohydrate: 40 g Dietary Fiber: 0 g Sugars: 40 g

20. 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

21. 20 has more ADDED sugar B 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

22. 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.

23. 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

24. 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

25. 24 http://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.

26. 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

27. 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.

28. 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 ounces wine 1.5 ounces 80-proof distilled spirits http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter9.htm

29. 28 If you overspend by 100 calories per day 10 pound weight gain per year! The BAD news...

30. 29 Example of 100 calories 10 large jelly beans (1 ounce) 10 jelly beans

31. 30 25 pieces = 100 calories 25

32. 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

33. 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!

34. 33 Quick math lesson 1 teaspoon added sugar, syrup, honey, jelly = about 20 calories. 1 teaspoon solid fat = about 35 calories. Check “Nutrition Facts” labels for specific calorie counts and nutrition information.

35. 34 http://www.cfsan.fda.gov/~dms/foodlab.html 1.Check “Serving Size” 2. Calories/serving 3-6. Check nutrients Nutrition Facts Label

36. 35 Nutrition Facts Serving 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

37. 36 Nutrition Facts Serving 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.

38. 37 Calorie comparison: 1 (8 oz.) cup milk Fat Free 1% 2% Whole

39. 38 Save calories by switching to a lower fat milk with fewer extra calories! Whole 165 calories 165 calories Calories saved: 2% 125 calories 125 calories 40 1% 100 calories 100 calories 65 Fat Free 85 calories 80

40. 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 oz Latte (made with syrup, whole milk) 12 oz.* *Latte calories can vary quite a bit. Extra calories

41. 40 Think before you drink How many extra calories are YOU sipping?

42. 41 Calorie comparison: 3 oz. cooked beef 0 180 345 165 0100200300400 Beef sausage Extra lean ground beef (95% lean) Approximate calories Discretionary caloriesTotal calories

43. 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!

44. 43 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

45. 44 http://mypyramid.gov/pyramid/discretionary_calories.html 140 calories 230 calories

46. 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!

47. 46 3 fried chicken wings with skin and batter 3 oz. roasted, skinless chicken breast http://mypyramid.gov/pyramid/discretionary_calories.html Which is most nutrient-dense (most nutrients for fewest calories)?

48. 47 475 calories 140 calories http://mypyramid.gov/pyramid/discretionary_calories.html

49. 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!

50. 49 “Extra” is used for “discretionary” calories in these slides.

51. 50 “You are what you eat.” ~ Often attributed to Aesop, 600 BC

52. 51 We might look like this if we eat too many extra calories!

53. 52 Here’s how many “extra” calories MyPyramid recommends …

54. 53 Most extra calorie allowances are very small Many people only have 100 to 300 extra calories – especially those who aren’t physically active.

55. 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

56. 55 I could have had some chocolate if I hadn’t eaten that doughnut at break time!

57. 56 If I’d eat leaner cuts of meat, I’d have enough extra calories left for some chips.

58. 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

59. 58 Children: 2 to 3 years old ACTIVITY LEVEL Inactive Active CALORIES 1000 165 050010001500 Extra CaloriesTotal Calories 165 - 170 1000 - 1400

60. 59 Children: 4 to 8 years old ACTIVITY LEVEL Inactive Active CALORIES 1200 - 1400 170 170 - 195 1400 - 1800

61. 60 Tweens & Teens: 9 to 13 years old ACTIVITY LEVEL CALORIES 1800 130 1600 - 2200 1600 1800 - 2600 130-290 195 195 - 410 F: Inactive F: Active M: Inactive M: Active F = females M = males

62. 61 Teens: 14 to 18 years old 0500100015002000250030003500 Extra Calories Total Calories CALORIES 2200 2000 - 2400 1800 360 – 650 ACTIVITY LEVEL F: Inactive F: Active M: Inactive M: Active F = females M = males 265 - 360 290 195 2400 - 3200

63. 62 Adults: 19 to 30 years old CALORIES 2400 2000 - 2400 2000 410 - 510 2600 - 3000 ACTIVITY LEVEL F: Inactive F: Active M: Inactive M: Active 265 265 - 360 360 F = females M = males

64. 63 Adults: 31 to 50 years old 0500100015002000250030003500 Extra CaloriesTotal Calories CALORIES 2200 2000 - 2200 1800 360 - 510 2400 - 3000 ACTIVITY LEVEL F: Inactive F: Active M: Inactive M: Active F = females M = males 195 265 - 290 290

65. 64 Adults: 51+ years old CALORIES 2000 1800 - 2200 1600 290 - 425 ACTIVITY LEVEL F: Inactive F: Active M: Inactive M: Active F = females M = males 265 195 - 290 2200 - 2800 130

66. 65 Age, gender & activity affect extra calorie allowance

67. 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.

68. 67 Two people whose recommended daily calorie allowance is 2,000 calories … A B

69. 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!

70. 69 Person A can spend his 200 extra calories as he likes! A

71. 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!

72. 71 Over time, excess calories will cause Person B to gain weight!

73. 72 “Enjoy present pleasures in such a way as not to injure future ones.” ~ Seneca (4 BC- 65 AD)

74. 73 Calculate recommended amounts of foods for a personalized MyPyramid Plan for YOUR calorie level at MyPyramid.gov

75. 74 More information available Personalized calculation results

76. 75 Sample meal tracking worksheet: 2000 calories http://www.mypyramid.gov/downloads/worksheets/Worksheet_2000_18.pdf

77. 76 MyPyramid gives specific guidelines about TYPES and AMOUNTS of foods to eat. MyPyramid recommends total amounts rather than “servings”

78. 77 MyPyramid’s recommendations for the 2,000 calorie level …

79. 78 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

80. 79 Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball

81. 80 MyPyramid: 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

82. 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

83. 82 How does YOUR plate rate?

84. 83 MyPyramid: 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

85. 84 MyPyramid: 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

86. 85 MyPyramid: 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

87. 86 Portion sizes: Meat A typical 3 ounce portion of cooked meat, fish, or poultry = a deck of cards

88. 87 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, level of physical activity, height and weight.

89. 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

90. 89 Sample daily menu 2,000 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!

91. 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.pdfhttp://mypyramid.gov/downloads/sample_menu.pdf

92. 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.pdfhttp://mypyramid.gov/downloads/sample_menu.pdf Sample daily menu: 2,000 calorie level

93. 92 Roasted chicken breast 3 ounces boneless skinless chicken 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.pdfhttp://mypyramid.gov/downloads/sample_menu.pdf Sample daily menu: 2,000 calorie level

94. 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.pdfhttp://mypyramid.gov/downloads/sample_menu.pdf

95. 94 “Extra” is used for “discretionary” calories in these slides.

96. 95 Here’s how to leave room for extra calories

97. 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

98. 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!

99. 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.”

100. 99 One small piece chocolate often has less than 100 calories.

101. 100 How many calories in ONE candy? Nutritional Information Serving Size: 5 pieces (40 g) Servings Per Container: about 8 Amount Per Serving Calories: 200 Calories from Fat: 120

102. 101 Answer: 40 calories! 200 calories ÷ 5 pieces = 40 calories/ONE candy Nutritional Information Serving Size: 5 pieces (40 g) Servings Per Container: about 8 Amount Per Serving Calories: 200 Calories from Fat: 120

103. 102 Choose chocolate on the “dark side” Flavonoids may help protect against heart disease. Dark chocolate has more flavonoids than other chocolate. Dark chocolate contains flavonoids, the substances in red wine and green tea.

104. 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

105. 104 Many “treat” snacks & desserts are available in 100 calorie or less portion sizes – for example … Crackers Ice cream bars Chips Cookies Fruit bars

106. 105 Divide and conquer! Split a dessert with a friend …or two …or three … or maybe the whole table! and eat whatever YOU want!

107. 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!

108. 107 Watch Out for Portion Distortion! Distortion!

109. 108 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/portionhttp://hin.nhlbi.nih.gov/portion

110. 109 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

111. 110 *Based on 130-pound person 220 How long would you have to wash the car to burn about 220 calories*? 220 Increased size: 220 MORE calories 1 hour and 15 minutes

112. 111 Guess the calorie difference! Cheeseburger 590 calories 20 Years Ago Today 333 calories 257 calories!

113. 112 *Based on 130-pound person How long would you have 257 to lift weights to burn about 257 calories*? 257 Increased size: 257 MORE calories 1 hour and 30 minutes

114. 113 Soda Guess the calorie difference! 85 calories 20 ounces Today 6.5 ounces 20 Years Ago 250 calories 165 calories!

115. 114 *Based on 160-pound person How long would you 165 have to garden to burn about 165 calories*? 165 Increased size: 165 MORE calories 35 minutes

116. 115 Pepperoni Pizza 20 Years Ago Today 500 calories850 calories Guess the calorie difference! 350 calories!

117. 116 *Based on 160-pound person 350 How long would you have to golf – walking and carrying clubs – to burn about 350 calories*? 350 Increased size: 350 MORE calories 1 hour

118. 117 20 Years Ago 5 cups Popcorn Today 11 cups Guess the calorie difference! 270 calories 630 calories 360 calories!

119. 118 *Based on 160-pound person 360 How long would you have to do water aerobics to burn about 360 calories*? 360 Increased size: 360 MORE calories 1 hour and 10 minutes

120. 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!

121. 120 Include recommended food groups IN desserts and snacks “When you come to a fork in the road, take it!” ~ Yogi Berra

122. 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

123. 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 100 discretionary calories

124. 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 choices fruit, not juice.

125. 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!

126. 125 TIP: To make your desserts tasty AND eye appealing, try serving them in unusual dishes...

127. 126 The dish on dishes!

128. 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; never leave cut fruit at room temperature more than 2 hours.

129. 128 Include MILK and GRAIN groups IN desserts and snacks! Yogurt and Fruit Parfait Yogurt and Fruit Parfait Recommended groups: 1 cup yogurt ½ cup fruit ¼ cup fat-free granola Extra calories: Depends on whether yogurt was sweetened with added sugar and sugar content of cereal.

130. 129 Peach raspberry smoothie Per smoothie: Recommended groups: ½ cup milk 1¾ cups fruit Extra calories: Depends on whether yogurt was sweetened with 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.

131. 130 “Extra” is used for “discretionary” calories in these slides.

132. 131 MyPyramid and 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.

133. 132 MyPyramid’s recommendations for physical activity …

134. 133 Include at least 30 to 60 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

135. 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)

136. 135 Moderate activity and calories Approximate calories per 30 minutes Type of moderate activity 145 165 140 Biking less than 10 mph 185 Golf/ carrying clubs Dancing Light gardening/ yard work Hiking Walking 3.5 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

137. 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)

138. 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 Swimming slow freestyle Aerobics Heavy yard work/ chopping Basketball, vigorous Biking more than 10 mph Jogging 5 mph

139. 138 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

140. 139 Ways to increase activity Walk the dog — don’t just watch the dog walk.

141. 140 Ways to increase activity Replace a coffee break with a brisk walk. Ask a friend to go with you.

142. 141 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

143. 142 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.

144. 143 Give yourself a hand if you’re physically active at least 30 minutes a day!

145. 144 Most important – have fun while being active!

146. 145 In Summary… Visit MyPyramid.gov for YOUR personal eating plan.MyPyramid.gov 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.

147. 146 With a little planning (& physical activity),

148. 147