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How Should You Spend Your Calorie Salary?
The document outlines strategies for managing calorie intake and making healthier food choices, likening calorie budgeting to managing personal finances. It emphasizes the importance of physical activity and offers practical tips for incorporating movement into daily life, while promoting nutrient-dense foods. The publication advocates for a balanced diet rich in fruits, vegetables, and whole grains to reduce the risk of chronic diseases.
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How Should You Spend Your Calorie Salary?
- 1. 1 Food photos on this slide courtesy of NCI, Renee Comet, photographer
- 2. 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” by 2 Alice Henneman and Bev Benes
- 3. 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 3
- 4. Spending your ―caloriesalary‖ Think of MyPlate as a ―calorie salary‖ guide that helps you get the most health and enjoyment from what you eat 4
- 5. Spending your ―caloriesalary‖ Plan calories the same as major expenses — such as a car, house, or vacation 5
- 6. Or, you mayhave trouble ahead!
- 7. Spending your ―caloriesalary‖ 7
- 8. 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
- 9. 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
- 10. Build your foundationfirst! 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
- 11. Beware the costof extra calories 11
- 12. Example of 100calories 2 tablespoons of sugar, 12 jelly, jam, or syrup
- 13. ―It would befar easier to lose weight permanently if replacement parts weren’t so handy in the refrigerator.‖ ~Hugh Allen 13
- 14. Example of 100calories 1 tablespoon butter or margarine Photo courtesy National Cancer Institute / Renee Comet, Photographer
- 15. Example of 100calories 10 large jelly beans 15
- 16. Example of 100calories ⅓ large (4-inch diameter) doughnut 16
- 17. Example of 100calories ⅔ can of a regular soft drink 17
- 18. 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 18
- 19. ® The Latte Factor Over several years, you can save thousands of dollars! When you save by forgoing unnecessary food, you also save calories! 19
- 20. Balance food calories with physical activity level 20
- 21. Recommended minimum levels ofphysical 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)
- 22. Recommended minimum levels ofphysical activity: 6-17 years 60 minutes daily of moderate and vigorous activity
- 23. Recommended minimum levels ofphysical activity: 2-5 years No specific recommendation other than to play actively several times each day
- 24. Moderate aerobic activity moderately increases heart rate and breathing 24
- 25. Vigorous aerobic activity greatly increases heart rate and breathing 25
- 26. Short on time? Get active for 10 minutes 3 times a day 26
- 27. NOT a solution! ―Whenever I feel the need to exercise, I lie down until it goes away.‖ ~ Robert Maynard Hutchins 27
- 28. Raise your handfor each activity that fits your lifestyle …11 ways to get physically active without going to the gym 28
- 29. Ways to increasephysical activity Walk up and down the soccer or softball field sidelines while watching the kids play 29
- 30. Ways to increasephysical activity Replace a coffee break with a brisk walk 30
- 31.
- 32. Ways to increasephysical activity Use a restroom further away from your office 32
- 33. Ways to increasephysical activity Take a brisk walk around the mall BEFORE you shop 33
- 34. Ways to increasephysical activity Use the stairs as much as possible … even if you don’t need anything upstairs or downstairs! 34
- 35. ―A man’s health can be judged by which he takes two at a time — pills or stairs.‖ ~Joan Welsh
- 36. Ways to increasephysical activity Stand while you’re on the phone 36
- 37. Ways to increasephysical activity Walk while waiting for your plane 37
- 38. Ways to increasephysical activity Get off the bus or out of your car a distance from your destination and walk the rest of the way 38
- 39. Ways to increasephysical activity Use your exercise bicycle or treadmill while watching TV 39
- 40. Ways to increasephysical activity Speed clean your house! 40
- 41. Choose shoes that promote walking (at least some of the time!) 41
- 42. Take me fora walk … don’t just watch me walk! 42
- 43. Most important —have fun while being active! 43
- 44. And … don’tgo to extremes unless you know what you’re doing!!! 44
- 45. 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
- 46. Get the mostfor your ―calorie salary‖ 46 by eating more ―nutrient-dense‖ foods
- 47. Nutrient-dense foods providevitamins, 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 CNPP 47
- 48. Nutrient-dense foods retainnaturally occurring components, such as dietary fiber Photo courtesy of National Cancer 48 Institute, photographer unknown
- 49. 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 49
- 50. Nutrient-dense vs. not nutrient-dense 300 250 200 150 246 100 138 calories 50 calories 0 Baked chicken breast Breaded fried chicken strips 50 Nutrient-dense Not nutrient-dense
- 51. Nutrient-dense vs. not nutrient-dense 200 150 100 246 138 calories 50 calories 0 Unsweetened Sweetened applesauce applesauce 51 Nutrient-dense Not nutrient-dense
- 52. 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 patty 52 Nutrient-dense Not nutrient-dense
- 53. Switching to fat-freeor low-fat (1%) milk makes a difference! Whole 2% 1% Fat-free 165 125 100 85 calories calories calories calories Calories 40 65 80 53 saved
- 54. At least half your grains should be whole grains 54
- 55. Bran Whole Endosperm grains contain the entire grain seed or ―kernel‖ Germ 55
- 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 ... 56
- 57. 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
- 58. Overall dietary patternis important 58 Photo courtesy of USDAgov on flickr
- 59. Example: Importance oftotal 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 Institute 59 http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
- 60. ―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 60
- 61. Pick a varietyof vegetables from each vegetable subgroup 61
- 62. No single ―SUPER‖food Many interactions occur among food constituents (such as fiber, nutrients, and phytochemicals) that affect disease risk 62
- 63. Supplements vs. Food Foods may contain additional substances and provide benefits not available from fortified foods, nutrient supplements and vitamin and mineral pills 63
- 64. If science could create a pill that gave us all the vitamins and minerals we need, the only problem would be … 64
- 65.
- 66. 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
- 67. Foods that do littleto meet nutrient needs — even if they’re within our calorie salary — can put our HEALTH and MONEY at risk
- 68. If you caredfor your car like you do your body, would it look like this? 68
- 69. Plus … youcan replace a car with a new model … unlike your body! 69
- 70. ―Today in theUnited 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
- 71. ―We also knowthat 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
- 72. ―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.htm 72
- 73. ―The Dietary Guidelinesfor 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.htm 73
- 74. Healthy diets may help reduce or eliminate the need for, and cost of, medications for some people 74
- 75. Average cost ofmedications/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.htm 75
- 76. Average cost ofmedications/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 76
- 77. 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 77 Photo: courtesy of Alice Henneman
- 78. And … foodtastes better than pills! 78
- 79. Do you wantto swallow this? 79
- 80. Or … doyou want to swallow this? 80 Photo courtesy of The Beef Checkoff
- 81. ―Adam and Eve ate the first vitamins, including the package.‖ ~E.R. Squibb 81
- 82. 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
- 83. 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 Prentice 83
- 84. Fine-tune what you’realready eating to meet MyPlate recommendations 84
- 85. 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 85 eating patterns?
- 86. Situation 1: Fine-tune Eat smaller portions and put on smaller plates so the portions look larger 86
- 87. 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 87
- 88. Situation 2 Fruit and vegetable intake is low. How do you fine-tune your intake to increase fruits and vegetables? 88
- 89. 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 89 • Add to omelets
- 90. Situation 3 Less than half of your grain group servings are whole grain. How do you fine-tune your whole grain intake? 90
- 91. 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
- 92. Situation 4 There is a lack of variety in your fruits and vegetables. How do you fine-tune your selections to increase variety? 92
- 93. 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 93
- 94. Raise your handif your fruits & vegetables this week included … • 5 colors • 4 colors • 3 colors • 2 colors • 1 color 94
- 95. Final thoughts … ―Ourhealth always seems much more valuable after we lose it.‖ ~Author unknown
- 96. Final thoughts … ―Moneyis the most envied, but the least enjoyed. Health is the most enjoyed but the least envied.‖ ~Charles Caleb Colton
- 97. Final thoughts … ―Take care of your body. It’s the only 97 place you have to live.‖ ~Jim Rohn
- 98. Final thoughts … ―Thegreatest wealth is health.‖ ~Virgil
- 99. ―Thank you‖ tothe 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 Wobig 99
- 100. 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
- 101. If you’re viewingthis PowerPoint online, please click below and tell us how you liked it. http://food.unl.edu/web/fnh/calorie-salary-feedback Thank you!
- 102. Extension is aDivision 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
Editor's Notes
- #59 http://www.flickr.com/photos/usdagov/5842870387/sizes/z/in/photostream/