How Should You Spend Your Calorie Salary?

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

Alice Henneman, MS, RD ahenneman1@unl.edu http://food.unl.edu UNL Extension in Lancaster County Save Time – Do More with our FREE educational resources: http://food.unl.edu/web/fnh/educational-resources This is a peer reviewed publication • February, 2012 Adapted and updated from an earlier “Spending Your Calorie Salary” by2 Alice Henneman and Bev Benes

Calorie: ―Basic measure of the amount of rationalization offered by the average individual prior to taking a second helping of a particular food.‖ ~Author unknown3

Spending your ―calorie salary‖ Think of MyPlate as a ―calorie salary‖ guide that helps you get the most health and enjoyment from what you eat4

Spending your ―calorie salary‖ Plan calories the same as major expenses — such as a car, house, or vacation5

Or, you may have trouble ahead!

Spending your ―calorie salary‖7

4 budgeting $teps1. Stay within your calorie budget2. Choose the most value for your calorie salary3. Consider the ―true cost‖ of poor nutrition4. Plan a budget for YOU

4 budgeting $teps1. Stay within your calorie budget2. Choose the most value for calorie salary3. Consider the ―true cost‖ of poor nutrition4. Plan a budget for YOU

Build your foundation first!After you have a―foundation‖ builtaround MyPlate, ifyou have caloriesto spare in yourcalorie budget, thenyou can spendsome on extras

Beware the cost of extra calories11

Example of 100 calories 2 tablespoons of sugar,12 jelly, jam, or syrup

―It would be far easier to lose weight permanently if replacement parts weren’t so handy in the refrigerator.‖ ~Hugh Allen13

Example of 100 calories1 tablespoonbutter ormargarine Photo courtesy National Cancer Institute / Renee Comet, Photographer

Example of 100 calories 10 large jelly beans15

Example of 100 calories ⅓ large (4-inch diameter) doughnut16

Example of 100 calories ⅔ can of a regular soft drink17

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 purchases18

® The Latte Factor Over several years, you can save thousands of dollars! When you save by forgoing unnecessary food, you also save calories!19

Balance food calories with physical activity level20

Recommended minimum levelsof 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 levelsof physical activity: 6-17 years 60 minutes daily of moderate and vigorous activity

Recommended minimum levelsof physical activity: 2-5 yearsNo specificrecommendationother than toplay activelyseveral timeseach day

Moderate aerobic activity moderately increases heart rate and breathing24

Vigorous aerobic activity greatly increases heart rate and breathing25

Short on time? Get active for 10 minutes 3 times a day26

NOT a solution! ―Whenever I feel the need to exercise, I lie down until it goes away.‖ ~ Robert Maynard Hutchins27

Raise your hand for each activity that fits your lifestyle …11 ways to get physically active without going to the gym28

Ways to increase physical activity Walk up and down the soccer or softball field sidelines while watching the kids play29

Ways to increase physical activity Replace a coffee break with a brisk walk30

Ways to increase physical activity Use a restroom further away from your office32

Ways to increase physical activity Take a brisk walk around the mall BEFORE you shop33

Ways to increase physical activity Use the stairs as much as possible … even if you don’t need anything upstairs or downstairs!34

―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 phone36

Ways to increase physical activity Walk while waiting for your plane37

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 way38

Ways to increase physical activity Use your exercise bicycle or treadmill while watching TV39

Ways to increase physical activity Speed clean your house!40

Choose shoes that promote walking (at least some of the time!)41

Take me for a walk … don’t just watch me walk!42

Most important — have fun while being active!43

And … don’t go to extremes unless you know what you’re doing!!!44

Get the most for your ―calorie salary‖46 by eating more ―nutrient-dense‖ foods

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 “Dietary Guidelines, 2010 at a Glance “PowerPoint, USDA CNPP47

Nutrient-dense foods retain naturally occurring components, such as dietary fiber Photo courtesy of National Cancer48 Institute, photographer unknown

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 sugars49

Nutrient-dense vs. not nutrient-dense 300 250 200 150 246 100 138 calories 50 calories 0 Baked chicken breast Breaded fried chicken strips50 Nutrient-dense Not nutrient-dense

Nutrient-dense vs. not nutrient-dense 200 150 100 246 138 calories 50 calories 0 Unsweetened Sweetened applesauce applesauce51 Nutrient-dense Not nutrient-dense

Nutrient-dense vs. not nutrient-dense 250 200 150 236 100 184 calories calories 50 0 90% lean ground beef 75% lean ground beef patty patty52 Nutrient-dense Not nutrient-dense

Switching to fat-free or low-fat (1%) milk makes a difference! Whole 2% 1% Fat-free 165 125 100 85 calories calories calories calories Calories 40 65 8053 saved

At least half your grains should be whole grains54

Bran Whole Endosperm grains contain the entire grain seed or ―kernel‖ Germ55

Can you guess: Which bread is highest in WHOLE grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour, water, brown sugar ...56

Can you guess: Which bread is highest in WHOLE grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour, water, brown sugar ...57

Overall dietary pattern is important58 Photo courtesy of USDAgov on flickr

Example: Importance of total diet The ―Dietary Approaches to Stop Hypertension‖ (DASH Eating Plan) clinical study showed … • 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 U.S. Dept. of Health & Human Services National Heart Lung Blood Institute59 http://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, 200260

Pick a variety of vegetables from each vegetable subgroup61

No single ―SUPER‖ food Many interactions occur among food constituents (such as fiber, nutrients, and phytochemicals) that affect disease risk62

Supplements vs. Food Foods may contain additional substances and provide benefits not available from fortified foods, nutrient supplements and vitamin and mineral pills63

If science could create a pill that gave us all the vitamins and minerals we need, the only problem would be …64

Swallowing it!65

Foods thatdo little to meetnutrient needs —even if they’rewithin our caloriesalary — can putour HEALTH andMONEY at risk

If you cared for your car like you do your body, would it look like this?68

Plus … you can replace a car with a new model … unlike your body!69

―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, 2011 http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere/70

―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, 2011 http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases- a-growing-health-problem-for-countries-everywhere/71

―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 Prevention http://www.cdc.gov/healthyyouth/nutrition/facts.htm72

―The Dietary Guidelines for Americans recommend a diet rich in fruits and vegetables, whole grains, and fat-free and low-fat dairy products for persons aged 2 years and older.‖ ~ Centers for Disease Control and Prevention http://www.cdc.gov/healthyyouth/ nutrition/facts.htm73

Healthy diets may help reduce or eliminate the need for, and cost of, medications for some people74

Average cost of medications/month High cholesterol (cost of statins, a type of drug that helps lower cholesterol) $11 to $277 Consumer Reports, April 2010 http://www.consumerreports.org/health/best-buy- drugs/statins.htm75

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/#prices76

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 • Tremors77 Photo: courtesy of Alice Henneman

And … food tastes better than pills!78

Do you want to swallow this?79

Or … do you want to swallow this?80 Photo courtesy of The Beef Checkoff

―Adam and Eve ate the first vitamins, including the package.‖ ~E.R. Squibb81

4 budgeting $teps1. Stay within your calorie budget2. Consider the ―true cost‖ of poor nutrition3. Choose the most value for calorie salary4. 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 anxiety about diet, isn’t much better than tedious disease.‖ ~George Dennison Prentice83

Fine-tune what you’re already eating to meet MyPlate recommendations84

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 positive85 eating patterns?

Situation 1: Fine-tune Eat smaller portions and put on smaller plates so the portions look larger86

Situation 1: Fine-tune Add extra physical activity to your dayImage courtesy of Centers for Disease Control andPrevention, http://www.cdc.gov/nccdphp/dnpao/hwi/ downloads/stairwell_messages.pdf 87

Situation 2 Fruit and vegetable intake is low. How do you fine-tune your intake to increase fruits and vegetables?88

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 soup89 • 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?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.91 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?92

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 colors93

Raise your hand if your fruits & vegetables this week included … • 5 colors • 4 colors • 3 colors • 2 colors • 1 color94

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 only97 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 • Joyce Reich • Vicki Jedlicka • Kayte Tranel • Patricia Luck • Nancy Urbanec • Amy Peterson • Karen Wobig99

References • 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/Sel ectedMessages.pdf • U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011 http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a- growing-health-problem-for-countries-everywhere/100

If you’re viewing this PowerPoint online, please click below and tell us how you liked it.http://food.unl.edu/web/fnh/calorie-salary-feedback Thank you!

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. 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.102

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How Should You Spend Your Calorie Salary?

by Alice Henneman

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