Important: If you plan to use these slides to present to others

• This power point presentation is designed to be used with school and community audiences, e.g., faith communities, civic organizations, AAUW, Habitat for Humanity, Food Pantries, as we collaborate with others to help our family and community members eat healthy food patterns—and reduce the high overweight and obesity rates in our country. At the same time, we also want our community members to support the FCS education programs which can also help address this issue.

• Use/adapt these slides for your own presentations, i.e., add your name, position, etc. on title slide and share your connection to FCS, i.e., FCS teacher, teacher educator, member of AAFCS, etc.

• Verbally give credit to Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension for developing the slides based on the Dietary Guidelines for Americans, 2010, that have been peer reviewed in 2011. Essentially, she is your co-presenter.

• Use these slides to introduce yourself and FCS education and ways FCS can help with the obesity issue in your community and state and distribute the Empowering FCS Education Brief.

How Should You Spend YourCALORIE Salary?

Slides adapted from

Alice Henneman, MS, RDahenneman1@unl.edu

http://food.unl.edu UNL Extension ~ Lancaster County

food.unl.edu/web/fnh/educational-resources

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

Alice Henneman and Bev Benes”

Speaker NameEmployerContact Information

Features and Benefits of Family and Consumer Sciences (FCS)

Nutrition and Wellness Food Preparation and Safety Consumer and Family Resources, including Financial Literacy Parenting Reasoning for Action Career, Community and Family Connections Family Human Development Interpersonal Relationships

*National Standards for FCS http://nasafacs.org/national-standards-competencies.html

Family and Consumer Sciences (FCS) Areas of Study*

“Basic measure of the amount of rationalization offered by the average individual prior to taking a second helping of a particular food.”

~Author unknown

What is a Calorie?

Spending Your “Calorie Salary”

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”

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

Or, You May Have Trouble Ahead!

Spending Your “Calorie Salary”

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.

Example of 100 Calories

2 tablespoons

of sugar,

jelly, jam, or syrup

Beware the Cost of Extra Calories

100 extra calories per day

10 extra pounds per year

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

Example of 100 calories

1 tablespoon butter or margarine

Example of 100 calories

10 Large jelly beans

Example of 100 calories

⅓ large

(4-inch diameter) doughnut

Example of 100 calories

⅔ can of a regular soft drink

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.

Over several years, you can save thousands of dollars!

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

The Latte Factor®

Balance food calories with physical activity level

Food Calories

Physical Activity

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

28

Moderate aerobicactivitymoderatelyincreases heart rate and breathing

29

Vigorous aerobic activity greatly increases heart rate and breathing

Get active for 10 minutes

3 Times a day

Short on Time?

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

NOT a Solution!

32

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.

Ways to Increase Physical Activity

Ways to Increase Physical Activity

Replace a coffee break

with a brisk walk.

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

35

Ways to Increase Physical Activity

Use a restroom furthest away from

your office.

Ways to Increase Physical Activity

Take a brisk walk around the mall

BEFORE you shop.

Ways to increase physical activity

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

need anything upstairs or downstairs!

Ways to Increase Physical Activity

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

~Joan Welsh

Stand while you’re talking on the phone.

40

Ways to Increase Physical ActivityWays to Increase Physical Activity

Ways to increase physical activity

Walk while waitingfor your plane.

Ways to Increase Physical Activity

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.

Ways to Increase Physical Activity

Ways to increase physical activity

Use your exercise bicycle or

treadmill while watching TV.

Ways to Increase Physical Activity

Ways to increase physical activity

Speed up as you clean

your house!

Ways to Increase Physical Activity

Choose shoes which promote

walking. (at least some of

the time!)

Most Important — Have Fun While Being Active!

And … Don’t go to Extremes Unless You Know What You’re Doing!!!

48

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

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

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

They 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

Choose Nutrient Dense Foods

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

Nutrient Dense Foods

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

Nutrient-Dense vs. Not Nutrient-Dense

Nutrient-Dense vs. Not Nutrient-Dense

Nutrient-Dense vs. Not Nutrient-Dense

Whole 2% 1% Fat-free165

calories125

calories100

calories85

caloriesCalories

saved40 65 80

Switching to Fat-Free or Low-Fat (1%) Milk Makes a Difference!

At least half your grains should be whole grains

Whole grains contain the entire grain seed or “kernel”

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?

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

B. 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 USDA.gov on Flickr

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

“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

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.

Supplements vs. Food

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

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

Swallowing it!

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

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!

“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.”

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 /

“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.”

~ 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.”

~ 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.

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

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 Henneman

And … Food Tastes Better Than Pills!

82

Do You Want to Swallow This?

Or … Do You Want to Swallow This?

Photo courtesy of The Beef Checkoff

“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

Fine-tune What You’re Already Eating to Meet MyPlate Recommendations

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?

Situation 1: Fine-tune

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

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?

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 omelets

Situation 3

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

How do you fine-tune your whole grain intake?

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.com

Situation 4

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

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

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

Raise Your Hand if Your Fruits & Vegetables This Week Included …

• 5 colors

• 4 colors

• 3 colors

• 2 colors

• 1 color

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

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 for reviewing these slides.

• Lisa Franzen-Castle

• Vicki Jedlicka

• Patricia Luck

• Amy Peterson

• Joyce Reich

• Kayte Tranel

• Nancy Urbanec

• Karen Wobig

• 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

If you’re viewing this PowerPoint online, please click below and tell us how you liked it.

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Thank you!

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cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the

University of Nebraska–Lincoln and the United States Department of Agriculture.