Know how. Know now. How $hould You $pend Your Calorie $alary? your weight over time by adjusting Automatic Millionaire, popularized the Alice Henneman, MS, RD calories and physical activity is the term Latte Factor® to demonstrate the UNL Extension Educator most helpful. power of saving a few dollars daily by email@example.com Be aware that 100 extra forgoing unnecessary purchases. Over calories per day can add up several years, you can save thousands USDA’S MyPlate symbolizes a to a 10 pound weight gain in of dollars! The same can apply tosimple, personalized approach to one year! Examples of 100 calories calories — by saving a few caloriesremind consumers to make healthy include: daily, you can save thousands offood choices and be active every day. • 2 tablespoons of sugar, jelly, jam, or calories over several years! syrup Balance food calories with activity • 1 tablespoon of butter or margarine level. Recommended minimum levels • 1/3 large (4-inch diameter) doughnut of physical activity include: • 2/3 can of a regular soft drink •Adults: 2 hours and 30 minutes of David Bach, author of The moderate-intensity activity weekly (i.e. 30 minutes, 5 times/week) OR 1 hour and 15 minutes of vigorous- 11 Ways to Get intensity activity weekly (i.e. 15 Physically Active Without minutes, 5 times/week) •6–17 years: 60 minutes daily of Going to the Gym moderate and vigorous activity 1. Walk up and down the soccer •2–5 years: No specific recommen- or softball field sidelines while dation other than to play actively watching the kids play. several times each day 2. Replace a coffee break with Moderate aerobic activity Think of MyPlate as a “calorie a brisk walk. Use a rest room increases breathing and heart ratesalary” guide that helps you get the further away from your office. somewhat while vigorous aerobic 3. Take a brisk walk around themost health and enjoyment from mall BEFORE you shop. activity greatly increases heart ratewhat you eat. Plan calories the same as 4. Use the stairs as much as pos- and breathing. If you are short onmajor expenses — such as a car, house, sible — even if you don’t need time, get active 10 minutes 3 times aor vacation. anything upstairs or downstairs! day. Four “budgeting” steps follow: 5. Stand while you’re on the phone. 6. Walk while waiting for your $tep 2 — Choose the$tep 1 — Stay Within plane. Most Value forYour Calorie Budget 7. Get off the bus or out of your Knowing your daily calorie needs car a distance from your desti- Calorie $alarybased on your age, gender, height, nation. Get the most for your “calorieweight, and physical activity level 8. Use your exercise bicycle or salary” by eating more “nutrient- treadmill while watching TV.may be a helpful reference point in 9. Speed clean your house! dense” foods.deciding whether calories consumed 10.Take the dog for a walk — don’t Nutrient-dense foods andare appropriate in relation to the watch the dog walk! beverages provide vitamins,amount needed daily. However, 11. Dance! minerals, and other beneficialmonitoring whether you maintain Continued on next page Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. ® Extension’s educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.
from preceding pagesubstances and relatively few calorieswithout solid fats in the food or added Nutrient-Dense vs. Not Nutrient-Denseto it and without added sugars, refined Calories in nutrient-dense form of the foodstarches, and sodium. Calories in not nutrient-dense form of the food Nutrient-dense foods retain 75% leannaturally occurring components, such Breaded, fried groundas dietary fiber. When choosing foods chicken strips beef patty 250from the grain group, make at least 246 90% leanhalf your grains whole grains. calories Sweetened ground 236 200 Baked beef patty calories All vegetables, fruits, whole grains, applesauceseafood, eggs, beans and peas, unsalted chicken 184nuts and seeds, fat-free and low-fat 150 breast 173 calories Unsweetened caloriesdairy, and lean meats and poultry are 138 applesaucenutrient dense when prepared without 100 caloriessolid fats or sugars. 105 Reducing or eliminating some less caloriesnutrient-dense foods saves calories 50and MONEY! 0$tep 3 — Consider the 3 oz. 1 cup 3 oz., cooked“True Cost” of Poor Source: Data from the USDA Agricultural Research Service, Food and Nutrient Database forNutrition Dietary Studies 4.1. http:// www.ars.usda.gov/Services/doc Foods that do little to meetnutrient needs — even if they’rewithin our calorie salary — can putour HEALTH and MONEY at risk. • fruit and vegetable consumption taste good as well as are good for you! The 2010 Dietary Guidelines lowers blood pressure, Spend your “calorie salary” wisely!recommend a diet rich in fruits and • adding low-fat, high-calcium foodsvegetables, whole grains, and fat-free to a diet high in fruits and vegetables References:and low-fat dairy products for persons further lowers blood pressure, and • Choose MyPlate at http://ChooseMyPlate.gov • Dietary Guidelines for Americans, 2010 ataged 2 years and older. • even greater reductions occur when http://www.cnpp.usda.gov/DGAS2010-PolicyDocu- Healthy diets may help reduce sodium intake is restricted. ment.htmor eliminate the need for, and cost According to the Centers for • Dietary Guidelines, 2010 at a Glance Slide Presentation, USDA Center for Nutrition Policy andof, medications for some people. Disease Control and Prevention, PromotionAlso, foods may contain additional “Healthy eating is associated with • Nutrition Facts, Centers for Disease Control andsubstances and provide benefits reduced risk for many diseases, Prevention at www.cdc.gov/healthyyouth/nutrition/ facts.htmnot available from fortified foods, including several of the leading causes • Selected Messages for Consumers, USDA Center fornutrient supplements, and vitamin/ of death: heart disease, cancer, stroke, Nutrition Policy and Promotion at http://cnpp.usda.mineral pills. Many interactions occur and diabetes.” gov/Publications/DietaryGuidelines/2010/PolicDoc/ Selectedmessages.pdfamong food constituents (such asfiber, nutrients, and phytochemicals) $tep 4 — Plan a Budget • U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011that affect disease risk. The “Dietary for YOU http://geneva.usmission.gov/2011/05/16/sebelius- chronic-diseases-a-growing-health-problem-for-Approaches to Stop Hypertension” Fine-tune what you’re already countries-everywhere(DASH Eating Plan) clinical study eating to meet MyPlate guidelines.showed: As you “budget,” choose foods that For more information about healthy eating, visit http://food.unl.edu This is a peer reviewed publication