how should you spend your calorie salary?

1Food photos on this slide courtesy of NCI, Renee Comet, photographer

How Should You Spend YourCALORIE Salary?

Alice Henneman, MS, RDahenneman1@unl.edu ● http://food.unl.edu

UNL Extension in Lancaster County

Save Time – Do More with our FREE educational resources:

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This is a peer reviewed publication • February, 2012Adapted and updated from an earlier “Spending Your Calorie Salary” by

Alice Henneman and Bev Benes2

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Calorie:“Basic measure of

the amount of rationalization offered by the average individual prior to taking a second helping of a particular food.” ~Author unknown

Spending your “calorie salary”

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Think of MyPlate as a “calorie salary” guide that helps you get the most health and enjoyment from what you eat

Spending your “calorie salary”

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Plan calories the same as major expenses — such as a car, house, or vacation

Or, you may have trouble ahead!

Spending your “calorie salary”

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4 “budgeting” steps to follow

4 budgeting $teps

1. Stay within your calorie budget

2. Choose the most value for your calorie salary

3. Consider the “true cost” of poor nutrition

4. Plan a budget for YOU

4 budgeting $teps

1. Stay within your calorie budget

2. Choose the most value for calorie salary

3. Consider the “true cost” of poor nutrition

4. Plan a budget for YOU

Build your foundation first!

After you have a “foundation” built around MyPlate, if you have calories to spare in your calorie budget, then you can spend some on extras

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Beware the cost of extra calories

100 extra calories per day

10 extra pounds per year

Example of 100 calories

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2 tablespoons of sugar, jelly, jam, or syrup

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“It would be far easier to lose weight permanently if replacement parts weren’t so handy in the refrigerator.” ~Hugh Allen

Photo courtesy National Cancer Institute / Renee Comet, Photographer

8 tablespoons

Example of 100 calories

1 tablespoon butter or margarine

Example of 100 calories

10 large jelly

beans

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Example of 100 calories

⅓ large (4-inch diameter) doughnut16

Example of 100 calories

⅔ can of a regular soft drink

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The Latte Factor.®

David Bach, author of The Automatic Millionaire, popularized the term Latte Factor® to demonstrate the power of saving a few dollars daily by forgoing unnecessary purchases

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Over several years, you can save thousands of dollars!

When you save by forgoing unnecessary food, you also save calories!

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The Latte Factor®

Balance food calories with physical activity level

Food calories

Physical activity

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Recommended minimum levels of physical activity weekly: Adults

• 2 hours and 30 minutes of moderate-intensive activity weekly (i.e. 30 minutes, 5 times/week)

• 1 hour and 15 minutes of vigorous-intensity activity weekly (i.e. 15 minutes, 5 times/week)

Recommended minimum levels of physical activity: 6-17 years

60 minutes daily of moderate and vigorous activity

Recommended minimum levels of physical activity: 2-5 years

No specific recommendation other than to play actively several times each day

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Moderate aerobicactivitymoderatelyincreases heart rate and breathing

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Vigorous aerobic activity greatly increases heart rate and breathing

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Getactive

for 10

minutes3

timesa day

Short on time?

“Whenever I feel the need to exercise, I lie down until it goes away.” ~ Robert Maynard Hutchins

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NOT a solution!

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Raise your hand for each activity that fits your lifestyle …11 ways to get physically active

without going to the gym

Ways to increase physical activity

Walk up and down the soccer or softball field sidelines while watching the kids play

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Ways to increase physical activity

Replace a coffee break with a brisk

walk

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“Walking isn’t a lost art — one must, by some means, get to the garage.” ~Evan Esar

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Ways to increase physical activity

Use a restroom

further away from your office

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Ways to increase physical activity

Take a brisk walk

around the mall BEFORE you shop

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Ways to increase physical activity

Use the stairs as much as possible … even if you don’t need anything

upstairs or downstairs!

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“A man’s health can be judged by which he takes two at a time — pills or stairs.”

~Joan Welsh

Ways to increase physical activity

Stand while you’re on the

phone

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Ways to increase physical activity

Walk while waiting

for your plane

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Ways to increase physical activity

Get off the bus or out of your car a distance

from your destination and walk the rest of

the way

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Ways to increase physical activity

Use your exercise

bicycle or treadmill while watching TV

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Ways to increase physical activity

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Speed clean your

house!

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Choose shoes that promote walking (at least

some of the time!)

Take me for a walk … don’t just watch me

walk!

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Most important — have fun while being active!

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And … don’t go to extremes unless you know what you’re doing!!!

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4 budgeting $teps1. Stay within your calorie budget

2. Choose the most value for calorie salary

3. Consider the “true cost” of poor nutrition

4. Plan a budget for YOU

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Get the most for your “calorie salary”by eating more “nutrient-dense” foods

47“Dietary Guidelines, 2010 at a Glance “PowerPoint, USDA CNPP

Nutrient-dense foods provide vitamins, minerals, and other beneficial substances while being relatively low in calories, and without solid fats (in or added to the food) and without added sugars, refined starches, or sodium

48Photo courtesy of National Cancer Institute, photographer unknown

Nutrient-dense foods retain naturally occurring components, such as dietary fiber

All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy, and lean meats and poultry are nutrient-dense when prepared without solid fats or sugars

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Nutrient-dense vs. not nutrient-dense

Baked chicken breast Breaded fried chicken strips

0

50

100

150

200

250

300

138 calo-ries

246 calories

Nutrient-dense Not nutrient-dense

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Nutrient-dense vs. not nutrient-dense

Unswee

tened

apples

auce

Sweeten

ed ap

plesau

ce0

60120180

138 calo-ries

246 calories

Nutrient-dense Not nutrient-dense

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Nutrient-dense vs. not nutrient-dense

90% lean ground beef patty

75% lean ground beef patty

0

50

100

150

200

250

184calo-ries

236 calories

Nutrient-dense Not nutrient-dense

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Whole 2% 1% Fat-free

165 calories

125 calories

100calories

85calories

Calories saved

40 65 80

Switching to fat-free or low-fat (1%) milk makes a difference!

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At least half your grains should be whole grains

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Bran

Endosperm

Germ

Whole grains contain the entire grain seed or “kernel”

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A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...

B. INGREDIENTS: whole wheat flour, water, brown sugar ...

Can you guess: Which bread is highest in WHOLE grains?

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A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...

B. INGREDIENTS: whole wheat flour, water, brown sugar ...

Can you guess: Which bread is highest in WHOLE grains?

Overall dietary pattern is important

Photo courtesy of USDAgov on flickr58

Example: Importance of total diet

• Fruit and vegetable consumption lowers blood pressure …

• Adding low-fat, high-calcium foods to a diet high in fruits and vegetables further lowers blood pressure, and …

• Even greater reductions occur when sodium intake is restricted

The “Dietary Approaches to Stop Hypertension” (DASH Eating Plan) clinical study showed …

U.S. Dept. of Health & Human Services National Heart Lung Blood Institutehttp://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf 59

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“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

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Pick a variety of vegetables from each vegetable subgroup

No single “SUPER” food

Many interactions occur among food constituents (such as fiber, nutrients, and phytochemicals) that affect disease risk

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Supplements vs. Food

Foods may contain additional substances and provide benefits not available from fortified foods, nutrient supplements and vitamin and mineral pills

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If science could create a pill that gave us all the vitamins and minerals we need, the only problem would be …

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Swallowing it!

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4 budgeting $teps

1. Stay within your calorie budget

2. Choose the most value for calorie salary

3. Consider the “true cost” of poor nutrition

4. Plan a budget for YOU

Foods thatdo little to meet nutrient needs — even if they’re within our calorie salary — can put our HEALTH and MONEY at risk

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If you cared for your car like you do your body, would it look like this?

Plus … you can replace a car with a new model … unlike your body!

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“Today in the United States, chronic diseases account for 70% of deaths, limit the activities of tens of millions more Americans, and cost our economy billions each year.

In the United States, they account for 75% of our health care spending.”

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U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere /

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“We also know that the burden of chronic disease is growing in large part because of our lifestyles — the choices we make about where we live, what we eat, and how we exercise.”

~ U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere/

“Healthy eating is associated with reduced risk for many diseases, including several of the leading causes of death: heart disease, cancer, stroke, and diabetes.”

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~ Centers for Disease Control and Preventionhttp://www.cdc.gov/healthyyouth/nutrition/facts.htm

“The Dietary Guidelines for Americans recommend a diet rich in fruits and vegetables, whole grains, and fat-free and low-fatdairy products for persons aged 2 years and older.”

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~ Centers for Disease Control and Prevention http://www.cdc.gov/healthyyouth/nutrition/facts.htm

Healthy diets may help reduce or eliminate the need for, and cost of, medications for some people

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Average cost of medications/month

High cholesterol (cost of statins, a type

of drug that helps lower cholesterol)

$11 to $277

Consumer Reports, April 2010http://www.consumerreports.org/health/best-buy-drugs/statins.htm

Average cost of medications/month

Type 2 Diabetes

$15 to $505

U.S. National Library of Medicine National Institutes of Health, based on prices from Red Book: Pharmacy’s Fundamental Reference, 2011 Edition http://www.ncbi.nlm.nih.gov/books/NBK63537/#prices

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Pills vs. Food: You WON’T see these drug side effects listed on food

• Dizziness• Nausea• Blurred vision• Muscle cramps• Headache• Constipation• Breathing

difficulties• Insomnia• Decreased sex drive• Tremors

Photo: courtesy of Alice Henneman77

No side

effects!

And … food tastes better than pills!

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Do you want to swallow this?

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Or … do you want to swallow this?

80Photo courtesy of The Beef Checkoff

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“Adam and Eve ate the first vitamins, including the package.”

~E.R. Squibb

4 budgeting $teps

1. Stay within your calorie budget

2. Consider the “true cost” of poor nutrition

3. Choose the most value for calorie salary

4. Plan a budget for YOU

As you “budget,” choose foods for good taste as well as health!

“What some call health, if purchased by perpetual anxietyabout diet, isn’t much better than tedious disease.”

~George Dennison Prentice

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Fine-tune what you’re already eating to meet MyPlate recommendations

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Situation 1

Your diet is fairly healthy, but your healthcare professional says it would help your blood pressure to lose some weight.

How do you fine-tune your already positive eating patterns?85

Situation 1: Fine-tune

Eat smaller portions and put on smaller plates so the portions look larger

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Situation 1: Fine-tune

Add extra physical activity to your day

Image courtesy of Centers for Disease Control and Prevention, http://www.cdc.gov/nccdphp/dnpao/hwi/

downloads/stairwell_messages.pdf

Situation 2

Fruit and vegetable intake is low.

How do you fine-tune your intake to increase fruits and vegetables?

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Situation 2: Fine-tune • Eat larger servings

• Snack on them

• Toss into salads

• Serve them with dips

• Add fruits to cereal and yogurt

• Serve vegetable soup

• Add to omelets89

Situation 3

Less than half of your grain group servings are whole grain.

How do you fine-tune your whole grain intake?

90

Situation 3: Fine-tune

Look for whole grain forms of grains you’re already eating.

Example: Enjoy some of the many forms of brown rice as well as white rice.

Photo courtesy of USArice.com91

Situation 4

There is a lack of variety in your fruits and vegetables.

How do you fine-tune your selections to increase variety?

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Situation 4: Fine-tune

• Buy frozen mixed vegetables and fruits

• Commit to trying one new fruit or veggie each time you shop

• Eat a variety of colors

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Raise your hand if your fruits & vegetables this week included …

• 5 colors

• 4 colors

• 3 colors

• 2 colors

• 1 color

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Final thoughts …

“Our health always seems much more valuable after we lose it.”

~Author unknown

Final thoughts …

“Money is the most envied, but the least enjoyed. Health is the most enjoyed but

the least envied.” ~Charles Caleb Colton

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Final thoughts …

“Take care of your body. It’s the only place you have to live.” ~Jim Rohn

Final thoughts …

“The greatest wealth is health.” ~Virgil

“Thank you” to the following people (in alphabetical order) for reviewing these slides!

• Lisa Franzen-Castle

• Vicki Jedlicka

• Patricia Luck

• Amy Peterson

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• Joyce Reich

• Kayte Tranel

• Nancy Urbanec

• Karen Wobig

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• Choose MyPlate at http://ChooseMyPlate.gov

• Dash Diet at http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

• Dietary Guidelines for Americans, 2010 at http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm

• Dietary Guidelines, 2010 at a Glance Slide Presentation, U.S. Department of Agriculture Center for Nutrition Policy and Promotion

• Nutrition Facts, Centers for Disease Prevention and Control at: http://www.cdc.gov/healthyyouth/nutrition/facts.htm

• Selected Messages for Consumers, U.S. Department of Agriculture Center for Nutrition Policy and Promotion at http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/SelectedMessages.pdf

• U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere/

References

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Thank you!

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