1. 1

2. 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.shtmlhttp://lancaster.unl.edu/food/calories.shtml Nebraska Department of Education http://www.nde.state.ne.us/NS http://www.nde.state.ne.us/NS 2/27/06

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

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

5. 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. 6 “Discretionary calories” is a term used in MyPyramid recommendations …

7. 7

8. 8 Think of your calories like a budget “Essentials” “Extras” or “discretionary calories” (IF you have any left to spend!)

9. 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. 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. 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. 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. 13 Most solid fats and all added sugar calories are “discretionary calories”.

14. 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 naturally occurring sugars found in milk and fruits.

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

16. 16 Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 110 Total Carbohydrate: 15 g Dietary Fiber: 0 g Sugars: 15 g A has more TOTAL sugar Nutrition Facts Serving size: 1 container Amount Per Serving Calories: 240 Total Carbohydrate: 44 g Dietary Fiber: 0 g Sugars: 44 g B B

17. 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 Facts Serving size: 1 can (12 fl. oz.) Amount Per Serving Calories: 152 Total Carbohydrate: 38 g Dietary Fiber: 0 g Sugars: 38 g

18. 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. 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 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

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

26. 26 … The BAD news … 100 extra calories per day 10 pound weight gain per year

27. 27 Example of 100 calories 10 large jelly beans (1 ounce) 10 jelly beans

28. 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. 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. 30 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 more specific calorie counts and nutrition information.

31. 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. 32 Nutrition Facts Serving Size: Serving Size: 1 cup (228 g) Servings Per Container: Servings Per Container: 2 Amount Per Serving Calories:Calories from Fat: Calories: 250 Calories from Fat: 110 How many calories are in one “Serving Size” of this food? ANSWER: 250

33. 33 Nutrition Facts Serving Size: Serving Size: 2 Tbsp. (30 g) Servings Per Container: Servings Per Container: 8 Amount Per Serving Calories:Calories from Fat: Calories: 90 Calories from Fat: 80 How many calories are in 4 tablespoons of this salad dressing? ANSWER: 180; 90 calories is for 2 Tbsp.

34. 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. 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.htmlhttp://www.loc.gov/about/awards/legends/bio/child.html

36. 36 Calorie comparison: 1 (8 oz.) cup milk Fat Free 1% 2% Whole

37. 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. 38 Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise 240 Fat-free milk 100% Orange Juice Fruit punch Cola, 12 oz. Regular beer, 12 oz Latte (made with syrup, whole milk) 12 oz.* 85 *Latte calories can vary quite a bit.

39. 39 Think before you drink How many “discretionary calories” are YOU sipping?

40. 40 Calorie comparison: 3 ounces cooked beef

41. 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. 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. 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 the calories are “discretionary calories”

44. 44 If you only had 130 “discretionary calories” to spend for the day, you’d just have 35 “discretionary calories” left after eating a croissant!

45. 45 3 fried chicken wings with skin and batter 3 oz. roasted, skinless chicken breast http://mypyramid.gov/pyramid/discretionary_calories.html Which food is more “nutrient-dense” and low in “discretionary calories”?

46. 46 3 fried chicken wings with skin and batter have 475 calories; about 335 are “discretionary calories” 3 oz. roasted, skinless chicken breast has 140 calories and no discretionary calories http://mypyramid.gov/pyramid/discretionary_calories.html The 3 oz. roasted, skinless chicken breast is more “nutrient dense” and low in “discretionary calories”.

47. 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. 48

49. 49 “You are what you eat.” ~ Often attributed to Aesop, 600 BC

50. 50 We might look like this if we eat too many discretionary calories!

51. 51 Here’s how many discretionary calories MyPyramid recommends …

52. 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. 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. 54 I could have had some chocolate if I hadn’t eaten that doughnut at break time!

55. 55 If I’d eat leaner cuts of meat, I’d have enough extra calories left for some chips.

56. 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. 57 Children: 2 to 3 years old ACTIVITY LEVEL Not Active Active CALORIES 1000 165 165 - 170 1000 - 1400

58. 58 Children: 4 to 8 years old ACTIVITY LEVEL Not Active Active CALORIES 1200 - 1400 170 170 - 195 1400 - 1800

59. 59 Tweens & Teens: 9 to 13 years old ACTIVITY LEVEL CALORIES 1800 130 1600 - 2200 1600 1800 - 2600 130-290 195 195 - 410 Females: Not Active Females: Active Males: Not Active Males: Active

60. 60 Teens: 14 to 18 years old 0500100015002000250030003500 Discretionary CaloriesTotal 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. 61 Adults: 19 to 30 years old CALORIES 2400 2000 - 2400 2000 265 - 360 360 410 - 510 ACTIVITY LEVEL 265 Females: Not Active Females: Active Males: Not Active Males: Active 2600 - 3000

62. 62 Adults: 31 to 50 years old 0500100015002000250030003500 Discretionary CaloriesTotal Calories ACTIVITY LEVEL Females: Not Active CALORIES 2200 2000 - 2200 1800 265 - 290 290 360 - 510 195 Females: Active Males: Not Active Males: Active 2400 - 3000

63. 63 ACTIVITY LEVEL Females: Not Active CALORIES 2000 1800 - 2200 1600 Females: Active Males: Not Active Males: Active 2200 - 2800 195 - 290 265 290 - 425 130 Adults: 51+ years old

64. 64 Age, gender & activity affect discretionary calorie allowance

65. 65 Quick Quiz What 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. 66 Two people whose recommended daily calorie allowance is 2,000 calories … A B

67. 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. 68 Person A can spend his 200 discretionary calories as he likes! A

69. 69 Person B, by eating low- nutrient, high fat and added sugars foods EXCEEDS his total calorie allowance. B There are NO discretionary calories left for person B to spend!

70. 70 Over time, excess calories will cause Person B to gain weight!

71. 71 “Enjoy present pleasures in such a way as not to injure future ones.” ~ Seneca (4 BC- 65 AD)

72. 72 Learn how much and what to eat for YOUR calorie level at MyPyramid.gov Submit age, sex & activity level for a personalized MyPyramid

73. 73 Calculation results are personalized More information available

74. 74 Sample meal tracking worksheet: 2000 calories http://www.mypyramid.gov/downloads/worksheets/Worksheet_2000_18.pdf

75. 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. 76 MyPyramid’s recommendations for the 2,000 calorie level …

77. 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. 78 Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball

79. 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. 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. 81 How does YOUR plate rate?

82. 82 MyPyramid: Dairy products Consume 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. 83 MyPyramid: Grains Eat 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. 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. 85 Portion sizes: Meat A typical 3 ounce portion of cooked meat, fish, or poultry = a deck of cards

86. 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. 87 Portion sizes: 1 tsp. & 1 tbsp. 1 teaspoon = about the tip of a thumb to the first joint 1 tablespoon = about 3 thumb tips

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

89. 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 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 at 2,000 calorie level

90. 90 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 at 2,000 calorie level

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

92. 92

93. 93 Here’s how to leave room for discretionary calories …

94. 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. 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. 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

97. 97 One small piece chocolate often has less than 100 calories.

98. 98 25 pieces = 100 calories 25

99. 99 How many calories in ONE candy? Nutritional Information Serving Size: Serving Size: 5 pieces (40 g) Servings Per Container: Servings Per Container: about 8 Amount Per Serving Calories:Calories from Fat: Calories: 200 Calories from Fat: 120

100. 100 Answer: 40 calories! 200 calories ÷ 5 pieces = 40 calories/ONE candy Nutritional Information Serving Size: Serving Size: 5 pieces (40 g) Servings Per Container: Servings Per Container: about 8 Amount Per Serving Calories:Calories from Fat: Calories: 200 Calories from Fat: 120

101. 101 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.

102. 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. 103 Many “treat” snacks & desserts are available in 100 calorie or less portion sizes – for example … Crackers Ice cream bars Chips Cookies Fruit bars

104. 104 Divide and conquer! Split a dessert with a friend …or two …or three … or maybe the whole table! and eat whatever YOU want! Coffee cup !

105. 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. 106 Watch Out for Portion Distortion! Distortion!

107. 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/portionhttp://hin.nhlbi.nih.gov/portion

108. 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. 109 *Based on 130-pound person 220 How long would you have to wash the car to burn approximately 220 calories*? 220 Increased chocolate chip cookie size: 220 MORE calories 1 hour and 15 minutes

110. 110 Guess the calorie difference! Cheeseburger 590 calories 20 Years AgoToday 333 calories 257 calories!

111. 111 *Based on 130-pound person How long would you have 257 to lift weights to burn approximately 257 calories*? 257 Increased cheeseburger size: 257 MORE calories 1 hour and 30 minutes

112. 112 Soda Guess the calorie difference! 85 calories 20 ounces Today 6.5 ounces 20 Years Ago 250 calories 165 calories!

113. 113 *Based on 160-pound person How long would you 165 have to garden to burn approximately 165 calories*? 165 Increased soda size: 165 MORE calories 35 minutes

114. 114 Pepperoni Pizza 20 Years AgoToday 500 calories850 calories Guess the calorie difference! 350 calories!

115. 115 *Based on 160-pound person 350 How long would you have to play golf (while walking and carrying your clubs) to burn approximately 350 calories*? 350 Increased pepperoni pizza size: 350 MORE calories 1 hour

116. 116 20 Years Ago 5 cups Popcorn Today 11 cups Guess the calorie difference! 270 calories 630 calories 360 calories!

117. 117 *Based on 160-pound person 360 How long would you have to do water aerobics to burn approximately 360 calories*? 360 Increased popcorn size: 360 MORE calories 1 hour and 10 minutes

118. 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. 119 Include recommended food groups IN desserts and snacks “When you come to a fork in the road, take it!” ~ Yogi Berra

120. 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. 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 100 discretionary calories

122. 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. 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. 124 TIP: To make your desserts tasty AND eye appealing, try serving them in unusual dishes...

125. 125 The dish on dishes! Try using a wine glass as a "fancy" dish. This versatile dish stacks for easy storage.

126. 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. 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 whether yogurt was sweetened with added sugar and sugar content of cereal.

128. 128 Peach raspberry smoothie Per smoothie: Recommended groups: ½ cup milk 1¾ cups fruit Discretionary 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.

129. 129

130. 130 MyPyramid’s recommendations for physical activity …

131. 131 Include at least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

132. 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. 133 Moderate activity and calories APPROXIMATE CALORIES PER 30 MINUTES TYPE OF MODERATE ACTIVITY 145 165 140 185 Biking less than 10 mph Golf/ carrying clubs DancingLight gardening/ yard work Hiking Walking 3.5 mph MODERATE ACTIVITY: Calories used by a 154 pound male, 5’10” for both the activity plus normal body functioning; varies with weight/gender. http://mypyramid.gov/pyramid/calories_used.html

134. 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. 135 Vigorous activity and calories APPROXIMATE CALORIES PER 30 MINUTES TYPE OF VIGOROUS ACTIVITY 255 240 165 220 295 Swimming slow freestyle Aerobics Heavy yard work/ chopping Basketball, vigorous Biking more than 10 mph Jogging 5 mph VIGOROUS ACTIVITY: Calories used by a 154 pound male, 5’10” for both the activity plus normal body functioning; varies with weight/gender. http://mypyramid.gov/pyramid/calories_used.html

136. 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. 137 Ways to increase physical activity Walk the dog — don’t just watch the dog walk.

138. 138 Ways to increase physical activity Replace a coffee break with a brisk walk. Ask a friend to go with you.

139. 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. 140 Quick Quiz What’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. 141 Give yourself a hand if you’re physically active at least 30 minutes a day!

142. 142 Most important – have fun while being active!

143. 143 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 discretionary calories. Read and compare nutrition labels to choose foods with more nutrients for less calories. Include physical activity daily.

144. 144 With a little planning (& physical activity),

145. 145