Discretionary Cals Desk Top Training05 06

Desk Top Training:Dietary Guidelines and MyPyramidFocus on Discretionary Calories: 

Desk Top Training: Dietary Guidelines and MyPyramid Focus on Discretionary Calories Jennifer Anderson, Ph.D. R.D. Extension Specialist and Professor Department of Food Science & Human Nutrition COLORADO STATE UNIVERSITY COOPERATIVE EXTENSION May 10, 2006

Outline: 

Outline 2005 Dietary Guidelines Focal Areas Key Recommendations Discussion Take Home Message

Dietary Guidelines: 

Dietary Guidelines Science-based advice to promote health and reduce risk for chronic diseases through diet and physical activity Target the U.S. general public over 2 years of age

Dietary Guidelines: 9 Focal Areas: 

Dietary Guidelines: 9 Focal Areas Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups to Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety

Adequate Nutrients Within Calorie Needs: 

Adequate Nutrients Within Calorie Needs Focal Area #1

Adequate Nutrients Within Calorie Needs: 

Adequate Nutrients Within Calorie Needs Key Recommendation Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

Adequate Nutrients Within Calorie Needs: 

Adequate Nutrients Within Calorie Needs Discussion Limit Saturated fat Trans fat Cholesterol Added sugars Salt Alcohol

Adequate Nutrients Within Calorie Needs: 

Adequate Nutrients Within Calorie Needs Discussion USDA Food Guide and DASH Eating Plan differ from average eating pattern in U.S. by including: More dark green vegetables More orange vegetables More legumes More fruits More whole grains More low-fat milk and milk products

Adequate Nutrients Within Calorie Needs: 

Adequate Nutrients Within Calorie Needs Discussion USDA Food Guide and DASH Eating Plan differ from average eating pattern in U.S. by including: Less refined grains Less cholesterol Less saturated fat Less trans fat Less added sugars Less calories

Adequate Nutrients Within Calorie Needs: 

Adequate Nutrients Within Calorie Needs Take Home Message Choose a variety of nutrient-dense foods from all food groups each day.

Weight Management: 

Weight Management Focal Area #2

Weight Management: 

Weight Management Key Recommendation To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.

Weight Management: 

Weight Management Discussion To reverse trend toward obesity: Eat fewer calories Be more physically active Make wiser food choices Reduce calories by reducing intake of: Added sugars Fats Alcohol

Physical Activity: 

Physical Activity Focal Area #3

Physical Activity: 

Physical Activity Discussion Accumulated total time is what is important Three 10-minute sessions = 30 minutes Limit sedentary behaviors during leisure time Replace with activities requiring movement May need to consult physician

Physical Activity: 

Physical Activity Key Recommendation Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

Physical Activity: 

Physical Activity Take Home Messages Be more physically active Work toward a well-rounded physical fitness program

Food Groups to Encourage: 

Food Groups to Encourage Focal Area #4

Food Groups to Encourage: 

Food Groups to Encourage Take Home Messages Eat more fruits and vegetables Choose a colorful variety of fruits and vegetables Eat 3 or more whole-grain products per day Consume 3 cups of fat-free or low-fat milk products per day

Fats: 

Fats Focal Area #5

Fats: 

Fats Take Home Messages Consume less saturated fat by choosing leaner and lower-fat foods Consume less trans fat by limiting processed foods Choose polyunsaturated and monounsaturated fat sources such as fish, nuts, and vegetable oils

Carbohydrates: 

Carbohydrates Focal Area #6

Carbohydrates: 

Carbohydrates Key Recommendation Choose fiber-rich fruits, vegetables, and whole grains often.

Carbohydrates: 

Carbohydrates Key Recommendation Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA MyPyramid and the DASH Eating Plan.

Carbohydrates: 

Carbohydrates Discussion Decrease intake of foods and beverages with added sugar to: Reduce caloric intake Achieve recommended nutrient intakes Achieve weight control

Carbohydrates: 

Carbohydrates Take Home Messages Choose fruits, vegetables, and whole grains Choose foods and beverages with less added sugar

Sodium and Potassium: 

Sodium and Potassium Focal Area #7

Sodium and Potassium: 

Sodium and Potassium Take Home Messages Choose foods with less sodium Choose potassium-rich fruits and vegetables

Alcoholic Beverages: 

Alcoholic Beverages Focal Area #8

Alcoholic Beverages: 

Alcoholic Beverages Key Recommendation Those who choose to drink alcoholic beverages should do so sensibly and in moderation – defined as the consumption of up to one drink per day for women and up to two drinks per day for men.

Food Safety: 

Food Safety Focal Area #9

Food Safety: 

Food Safety Key Recommendation To avoid microbial foodborne illness: Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

What are Discretionary Calories?: 

What are Discretionary Calories? What is your discretionary calorie level? Leaving room for discretionary calories The importance of activity

Thanks to:: 

Thanks to: Alice Henneman M.S. R.D. University of Nebraska–Lincoln Extension http://lancaster.unl.edu/food and Bev Benes Ph.D. R.D. Nebraska Department of Education http://www.nde.state.ne.us/NS For the following slides and you can Download their complete PowerPoint at http://lancaster.unl.edu/food/calories.shtml

“Essential” vs. “discretionary” calories: 

“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

“Essential” vs. “discretionary” calories: 

If you choose wisely, you may have some calories left after meeting your nutrient needs. These are your “discretionary calories”. “Essential” vs. “discretionary” calories

Definition: Discretionary calorie allowance: 

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

Slide39: 

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

Slide40: 

has more TOTAL sugar B

These words indicate ADDED sugar: 

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

Foods containing most of the added sugars in American diets are: : 

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

Definition: Solid fats: 

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

Foods high in solid fats include: : 

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.

Definition: Alcohol in moderation: 

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

The BAD news …: 

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

Average calories …: 

Average calories …

Sample Nutrition Facts label: 

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

MyPyramid and MODERATION: 

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.

Calorie comparison: 1 (8 oz.) cup milk: 

Calorie comparison: 1 (8 oz.) cup milk

Would whole milk be near the TOP or the BOTTOM of MyPyramid?: 

Would whole milk be near the TOP or the BOTTOM of MyPyramid?

Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise : 

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.

Definition: “Nutrient-dense” foods: 

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!

Most discretionary calorie allowances are very small: 

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

Total discretionary calories range from about 100 to 700 calories: 

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

Children: 2 to 3 years old: 

Children: 2 to 3 years old

Tweens & Teens: 9 to 13 years old: 

Tweens & Teens: 9 to 13 years old

Adults: 19 to 30 years old: 

Adults: 19 to 30 years old

Adults: 31 to 50 years old: 

Adults: 31 to 50 years old

Adults: 51+ years old: 

ACTIVITY LEVEL Females: Not Active Adults: 51+ years old

Age, gender & activity affect discretionary calorie allowance: 

Age, gender & activity affect discretionary calorie allowance

Learn how much and what to eat for YOUR calorie level at MyPyramid.gov: 

Learn how much and what to eat for YOUR calorie level at MyPyramid.gov

Calculation results are personalized: 

Calculation results are personalized

Sample meal tracking worksheet: 2000 calories: 

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

Slide66: 

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”

Sample daily menu at 2,000 calorie level: 

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

Sample daily menu at 2,000 calorie level: 

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 at 2,000 calorie level

Sample daily menu at 2,000 calorie level: 

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.pdf Sample daily menu at 2,000 calorie level

Sample daily menu at 2,000 calorie level: 

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

Divide and conquer!: 

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

Give it a shot!: 

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!

Chocolate chip cookie: 

Chocolate chip cookie Guess the calorie difference! 220 calories! 55 calories 275 calories

Slide74: 

Guess the calorie difference! Cheeseburger 590 calories 333 calories 257 calories!

Definition: “Nutrient-dense” foods: 

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!

Include the FRUIT group in your desserts and snacks!: 

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

Upside down strawberries & ice cream: 

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

MODERATE physical activities include:: 

MODERATE physical activities include:

Moderate activity and calories : 

Moderate activity and calories http://mypyramid.gov/pyramid/calories_used.html

VIGOROUS physical activities include:: 

VIGOROUS physical activities include:

Vigorous activity and calories : 

Vigorous activity and calories http://mypyramid.gov/pyramid/calories_used.html

Aim for 10,000 (or more!) steps daily!: 

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

With a little planning (& physical activity), : 

With a little planning (& physical activity),

In Summary…: 

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.