1 “Discretionary calories” is a term used in MyPyramid recommendations …

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

3 “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

4 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 “Essential” “Discretionary”

5 Foods with added sugar Foods higher in fat Increased intake of foods within the food groups You can spend your “discretionary calories” on:

6 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

7 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

8 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.

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

10 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

11 Definition: “Nutrient-dense” foods “Nutrient-dense” foods provide substantial amounts of vitamins and minerals and relatively fewer calories.

12 3 fried chicken wings with skin and batter 3 oz. roasted, skinless chicken breast Which food is more “nutrient-dense” and low in “discretionary calories”?

13 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 The 3 oz. roasted, skinless chicken breast is more “nutrient dense” and low in “discretionary calories”.

14 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!

15 Here’s how many discretionary calories MyPyramid recommends …

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

17 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

18 Total discretionary calories range from about 100 to 700 calories YOUR level depends on: Age Gender Activity level

19 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.

20 Source This presentation was adapted from a file developed by Alice Henneman and Bev Benes for the Nebraska Cooperative Extension Service.

21 University of Nebraska–Lincoln Extension 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. Nebraska Department of Education 2/27/06