Budgeting Total Calories

1
Budgeting Total Calories

• A Look at MyPyramid Discretionary Calorie
  Recommendations
• Julie Garden-Robinson, Food and Nutrition
  Specialist
• Bridget Curley, Program Assistant

2
What are Calories?

• Calories are units of energy
• maintain body functions
• provide energy for physical activity
• Unused calories are stored as fat

3
Budgeting Calories

• Each person has a daily calorie budget
• Essential calories minimum needed for basic
  function
• Extra calories called discretionary calories
  diet extras

4
What Counts for Discretionary Calories?

• Eating extra food
• Eating higher-calorie foods
• Adding fats or sweeteners
• Eating or drinking high-fat foods
• Drinking sweetened beverages or alcohol

5
Watch out for hidden calories!

• Solid fats are in foods like
• Cheese
• Cream
• Ice Cream
• Bacon
• Sausage

• Baked goods
• Well-marbled cuts of meat
• Regular ground beef
• Poultry skin

6
Be aware of added sweeteners

• Sugars are often added during processing
• Common foods with added sweeteners
• Candy
• Fruit drinks
• Soft drinks
• Cakes, cookies and pies
• Ice cream, sweetened yogurt and milk
• Sweetened cereals and rolls

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Examples of Discretionary Calories
12 oz. Soda 150 Calories
10 Large Jelly Beans 100 Calories
Medium Fry 460 Calories
1.5 oz Candy Bar 200 Calories

• Adapted from the University of Nebraska Lincoln
  Extension in Lancaster County

8
Spend discretionary calories wisely

• Select foods low-fat and low-sugar
• Watch out for luxury versions
• Limit sauces, condiments and other extras
• Choose smaller portions

9
Nutrition Label
Look at the servings per container
Check the calories
Check the fat
Check the sugar
Does it have fiber?
Are there vitamins and minerals?
You never know what is in a food until you look
at the label!
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Daily Recommendations
Discretionary Calorie Allowance
Total Calories
For those who get less than 30 minutes of
physical activity
11
Daily Recommendations
Discretionary Calorie Allowance
Total Calories
For those who get less than 30 minutes of
physical activity
12
For Additional Information

• Visit www.MyPyramid.gov for your personalized
  food pyramid plan
• Visit www.ag.ndsu.nodak.edu/food.htm for
  nutrition, food safety and health information