1. 2 University of Nebraska–Lincoln Extension Extension is a division of the Institute of

1

2

University of Nebraska–Lincoln Extensionhttp://lancaster.unl.edu/food

Extension is a division of the Institute of Agriculture and Natural Resources at the University of Nebraska-Lincoln cooperating

with the counties and the U.S. Department of Agriculture.

Download this PowerPoint at http://lancaster.unl.edu/food/calories.shtml

Nebraska Department of Educationhttp://www.nde.state.ne.us/NS

2/27/06

http://lancaster.unl.edu/food



http://lancaster.unl.edu/food/grains.htm

http://lancaster.unl.edu/food/grains.htm

http://www.nde.state.ne.us/NS



3

How many believe …

Life is uncertain.

~Ernestine Ulmer

4

StressedStressed spelledbackwards is

Desserts!Desserts!

Coincidence? I think not! ~Author Unknown

5

If you eat too many higher fat or sweetened foods in each food group, you won’t have any “discretionary calories” left for foods like dessert!

What do you mean by a “discretionary calorie”?

6

““Discretionary calories” is Discretionary calories” is a term used in MyPyramid a term used in MyPyramid

recommendations … recommendations …

7

8

Think of your calories like a budget

“Essentials” “Extras” or “discretionary calories”

(IF you have any left to spend!)

9

“Essential calories” are the minimum calories required to meet your nutrient needs.

The best nutrient “buys” are those foods with:

• the least amount of fat• no added sugar

“Essential” vs. “discretionary” calories

10

If you choose wisely, you may have some calories left after meeting your nutrient needs. These are your “discretionary calories”.

“Essential” vs. “discretionary” calories

11

Balance of calories remaining in a person’s energy allowance after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of foods in low-fat or no added sugar forms.

Definition: Discretionary calorie allowance

http://mypyramid.gov/downloads/MyPyramid_education_framework.pdf

“Essential”

“Discretionary”

http://mypyramid.gov/downloads/MyPyramid_education_framework.pdf

12

• Foods with added sugar • Foods higher in fat• Alcohol (in moderation)• Increased intake of foods

within the food groups

You can spend your “discretionary calories” on:

13

Most solid fats and all added sugar calories are “discretionary calories”.

14

Definition: Added sugars

“Added sugars” are sugars and syrups added to foods during processing or preparation.

http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf

They do NOT include naturallyoccurring sugars found in milk and fruits.


15

Read the Nutrition Facts label for TOTAL sugars

Which food has more TOTAL sugar?

Nutrition FactsNutrition FactsServing size: 1 container

Amount Per ServingCalories: 110

Total Carbohydrate: 15 g

Dietary Fiber: 0 g Sugars: 15 g

A Nutrition FactsNutrition FactsServing size: 1 container




B

16





A

has more TOTAL sugar





B

B

17

4 grams sugar = 1 teaspoon

How many teaspoons of sugar are in this 12 ounce can of pop?

Answer: About 10 teaspoons!38 g sugar ÷ 4 = 9.5 teaspoons sugar

Nutrition FactsNutrition FactsServing size: 1 can (12 fl. oz.)




18

Look at the ingredient list for ADDED sugars

Which food has more ADDED sugar?

INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.

B

INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.

A

19

TIP: the ingredient that weighs the most in a food is listed first with the ingredient that weighs the least, listed last.

has more ADDED sugarB

INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin.

B

INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin.

A

20

These words indicate ADDED sugar

• Brown Sugar • Corn Sweetener • Corn Syrup • Dextrose • Fructose • Fruit Juice

Concentrates

• Glucose • High-fructose Corn

Syrup • Honey • Invert Sugar • Lactose • Maltose • Malt Syrup • Molasses • Raw Sugar • Sucrose • Sugar • Syrup

http://mypyramid.gov/pyramid/discretionary_calories_sugars.html


21

Foods containing most of the added sugars in American diets are:

• Regular soft drinks • Candy • Cakes • Cookies • Pies • Fruit drinks, such as

fruitades and fruit punch • Milk-based desserts and

products, such as ice cream,sweetened yogurt and sweetened milk

• Grain products, such as sweet rolls and cinnamon toast



22

Foods containing most of the added sugars in American diets are:

• Regular soft drinks • Candy • Cakes • Cookies • Pies • Fruit drinks, such as

fruitades and fruit punch • Milk-based desserts and

products, such as ice cream,sweetened yogurt and sweetened milk

• Grain products such as sweet rolls and cinnamon toast


It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.


23

Definition: Solid fats

Solid fats are fats solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:

• Butter • Beef fat (tallow, suet) • Chicken fat • Pork fat (lard) • Stick margarine • Shortening

http://mypyramid.gov/pyramid/discretionary_calories_fats.html


24

Foods high in solid fats include: • Many cheeses • Creams • Ice creams • Well-marbled cuts of meats • Regular ground beef • Bacon • Sausages • Poultry skin • Many baked goods, such as

cookies, crackers, donuts, pastries, and croissants


It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.


25

1 DRINK =• 12 ounces regular …beer • 5 ounces wine• 1.5 ounces 80-proof distilled spirits

Definition: Alcohol in moderation

Drink in moderation, if you choose to drink:

• 1 drink daily for women

• 2 drinks daily for men

12 ounces

5 ounces

1.5 ounceshttp://www.health.gov/dietaryguidelines/dga2005/document/html/chapter9.htm

http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter9.htm

26

The BAD news ……

100 extra calories per day

10 pound weight gain per year

27

Example of 100 calories

10 large jelly beans (1 ounce)

10 je

lly b

eans

28

Average calories …

150 calories/12 oz.

200 calories/1.5 oz 145 calories/

12 oz.115 calories/

5 oz.

95 calories/1.5 oz. 80 proof distilled spirits

460 calories/medium order

240 calories/medium glazed

doughnut

29

The GOOD news …

“The more you know, the more you can eat!”

~ Carolyn O’Neil, co-author of The Dish on Eating Healthy

and Being Fabulous!

30

Quick math lesson

1 teaspoon added sugar, syrup, honey, jelly = about20 calories.

1 teaspoon solidfat = about35 calories.

Check “Nutrition Facts” labels for more specific calorie counts and nutrition information.

31

Sample Nutrition Facts label

http://www.cfsan.fda.gov/~dms/foodlab.html

1. Check “Serving Size”

2. Calories/serving

3-6. Check nutrients

http://www.cfsan.fda.gov/~dms/foodlab.html

32

Nutrition FactsNutrition FactsServing Size:Serving Size: 1 cup (228 g)Servings Per Container:Servings Per Container: 2

Amount Per ServingAmount Per Serving

Calories:Calories: 250 Calories from Fat:Calories from Fat: 110

How many calories are in one “Serving Size” of this food?

ANSWER: 250

33

Nutrition FactsNutrition FactsServing Size:Serving Size: 2 Tbsp. (30 g)Servings Per Container:Servings Per Container: 8



How many calories are in 4 tablespoons of this salad dressing?

ANSWER: 180; 90 calories is for 2 Tbsp.

34

MyPyramid and MODERATION• Each food group narrows

toward the top.

• The base represents foods with little or no solid fats or added sugars.

• Select foods from the MyPyramid base more often.

• The narrowing top represents foods higher in sugar and fat. You can eat more of these if you’re more active.

35

"Moderation. Small helpings. Sample

a little bit of everything. These are the secrets of

happiness and good health." ~Julia Child

Image: Library of Congress at http://www.loc.gov/about/awards/legends/bio/child.html

http://www.loc.gov/about/awards/legends/bio/child.html

36

Calorie comparison: 1 (8 oz.) cup milk

125

100

850

20

40

65145

0 50 100 150 200

Approximate calories

Discretionary calories Total calories

Fat Free

1%

2%

Whole

37

Would whole milk be near the TOP or the BOTTOM of MyPyramid?

Whole milk would be nearer the top

Fat-free milk would be at the bottom

38

Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise

150

120

0

0

145

110

115

0 50 100 150 200 250 300

Approximate caloriesDiscretionary calories Total calories

240

Fat-free milk

100% Orange Juice

Fruit punch

Cola, 12 oz.

Regular beer, 12 oz

Latte (made withsyrup, whole milk) 12 oz.*

85

*Latte calories can vary quite a bit.

39

Think before you drink

How many “discretionary calories” are YOU sipping?

40

Calorie comparison: 3 ounces cooked beef

0

180345

165

0 100 200 300 400

Beef sausage

Lean ground beef(95%)

Approximate calories

Discretionary calories Total calories

41

Definition: “Nutrient-dense” foods


“Nutrient-dense” foods provide substantial amounts of vitamins and minerals and relatively fewer calories.

They are low in discretionary

calories!


42

Which food is more “nutrient-dense”and low in “discretionary calories”?

2 slices whole wheat bread

1 medium croissant

http://mypyramid.gov/pyramid/discretionary_calories.html


43


The 2 slices of whole wheat bread are more “nutrient-dense” and

have no “discretionary calories”.

2 slices whole wheat bread have 140 calories and NO “discretionary calories”

1 medium croissant has 230 calories; 95 of thecalories are “discretionarycalories”


44

If you only had 130 “discretionary calories” to spend for the day, you’d just have 35 “discretionary calories” left aftereating a croissant!

45

3 fried chicken wings with skin and batter

3 oz. roasted, skinlesschicken breast


Which food is more “nutrient-dense”and low in “discretionary calories”?


46

3 fried chicken wings with skin and batter have 475 calories; about 335 are “discretionary calories”

3 oz. roasted, skinlesschicken breast has 140calories and no discretionarycalories


The 3 oz. roasted, skinless chicken breast is more “nutrient dense” and

low in “discretionary calories”.


47

If I’m not very active, I only have 265 “discretionary calories” for the day for my age and gender.

Eating the fried chicken would put me 70 calories over!

48

49

“You are what you eat.”

~ Often attributed toAesop, 600 BC

50

We might look like this if we eat too many discretionary calories!

51

Here’s how many discretionary calories

MyPyramid recommends …

52

Most discretionary calorie allowances are very small

Many people only have 100 to 300 discretionary calories – especially those who aren’t physically active.

53

Many people totally use up their discretionary calories by choosing higher fat and added-sugar foods in each food group such as:

• sweetened bakery products

• higher fat meats• whole milk

Some people don’t have any discretionary calories

54

I could have had some chocolate if I hadn’t eaten that doughnut at break time!

55

If I’d eat leaner cuts of meat, I’d have enough extra calories left for some chips.

56

Total discretionary calories range from about 100 to 700 calories

YOUR level depends on:• Age• Gender• Activity level



57

Children: 2 to 3 years old

ACTIVITY LEVEL

Not Active

Active

0 500 1000 1500

Discretionary Calories Total Calories

CALORIES

1000165

165 - 170

1000 - 1400

58

Children: 4 to 8 years old

ACTIVITY LEVEL

Not Active

Active

0 500 1000 1500 2000


CALORIES

1200 - 1400170

170 - 1951400 - 1800

59

Tweens & Teens: 9 to 13 years oldACTIVITY LEVEL

0 1000 2000 3000


CALORIES

1800

1301600 - 2200

1600

1800 - 2600

130-290

195

195 - 410

Females: Not Active

Females: Active

Males: Not Active

Males: Active

60

Teens: 14 to 18 years old

0 500 1000 1500 2000 2500 3000 3500


CALORIES

2200

2000 - 2400

1800

265 - 360

290

360 – 650

195

2400 -3200

ACTIVITY LEVEL

Females: Not Active

Females: Active

Males: Not Active

Males: Active

61

Adults: 19 to 30 years old

0 500 1000 1500 2000 2500 3000 3500


CALORIES

2400

2000 - 2400

2000

265 - 360

360

410 - 510

ACTIVITY LEVEL

265Females: Not Active

Females: Active

Males: Not Active

Males: Active2600 -3000

62

Adults: 31 to 50 years old

0 500 1000 1500 2000 2500 3000 3500

Discretionary Calories Total CaloriesACTIVITY LEVEL

Females: Not Active

CALORIES

2200

2000 - 2200

1800

265 - 290

290

360 - 510

195Females: Active

Males: Not Active


63

ACTIVITY LEVEL

Females: Not Active

0 500 1000 1500 2000 2500 3000


CALORIES

2000

1800 - 2200

1600

Females: Active

Males: Not Active


195 - 290

265

290 - 425

130

Adults: 51+ years old

64

Age, gender & activity affect discretionary calorie allowance

0100200300400500600700

2 to 3 4 to 8 9 to 13 14 to 18 19 to 30 31 to 50 51+

AGE IN YEARS

ESTI

MA

TED

D

ISC

RET

ION

AR

Y C

ALO

RIE

S

Females: Active Females: Not Active

Males: Active Males: Not Active

65

Quick QuizWhat range of

discretionary calories can a person have daily?

From 100 to 700 calories daily depending on your age, gender and level of physical activity. Most people only have 100 to 300. Some have none.

66

Two people whose recommended daily calorie allowance is 2,000 calories …

1800 2200

200

0500

1000150020002500

Person A Person B

Cal

orie

s

Calories Discretionary calories

A B

67

Person A, by eating nutrient-dense, lower-calorie foods, meets his nutrient needs by eating only 1,800 calories.

The remaining 200 of his 2,000 calories

are discretionary calories!

A

68

Person A can spend his 200 discretionary calories as he likes!

A

69

Person B, by eating low-nutrient, high fat and added sugars foods EXCEEDS his total calorie allowance.

BThere are NO discretionary

calories left for person B to spend!

70

Over time, excess calories will cause Person B to gain weight!

71

“Enjoy present

pleasures in such a way

as not to injure future

ones.” ~ Seneca (4 BC- 65 AD)

72

Learn how much and what to eat for YOUR calorie level at MyPyramid.gov

Submit age,

sex & activitylevel for a

personalizedMyPyramid

73

Calculation results are personalized

More information

available

74

Sample meal tracking worksheet: 2000 calories

http://www.mypyramid.gov/downloads/worksheets/Worksheet_2000_18.pdf

http://www.mypyramid.gov/downloads/worksheets/Worksheet_2000_18.pdf

75

MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than the previous Food Guide Pyramid

MyPyramid recommends total amounts rather than “servings”

76

MyPyramid’s recommendations for the

2,000 calorie level …

77

MyPyramid: Fruits

Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day*

Note:½ cup dried fruit = 1 cup fruit or fruit juice

*2,000 calorie diet level

78

Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball

79

MyPyramid: Vegetables

Eat the equivalent of 2½ cups of raw or cooked vegetables per day*

Note: 2 cups raw leafy greens = 1 cup of vegetables or juice


80

When it comes to fruits & veggies …

“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

81

How does YOUR plate rate?

82

MyPyramid: Dairy productsConsume 3 cups per day of fat-free or low-fat milk or equivalent milk products for ages 9 & up and 2 cups per day for ages 2 – 8

Equivalents: • 8 oz. milk• 1 cup yogurt

• 1½ oz. natural cheese• 2 oz. processed cheese

83

MyPyramid: GrainsEat 6 ounce-equivalents*• 3 oz.-equivalents or more of whole-grain foods• Remaining grains should come from enriched

or whole-grain foods

Ounce-equivalents: • 1 slice bread• 1 cup ready-to-eat cereal• ½ cup cooked pasta, rice or cereal


84

MyPyramid: Meat & beans• Eat 5½ ounce-equivalents.*• Choose lean meat and poultry. Vary choices – more

fish, beans, peas, nuts and seeds.

Ounce-equivalents:• 1 oz. meat, poultry or fish • ¼ cup cooked dry beans or peas• 1 egg• 1 tablespoon peanut butter• ½ oz. of nuts or seeds


85

Portion sizes: Meat

A typical 3 ounce portion of cooked meat, fish, or poultry =

a deck of cards

86

MyPyramid: Oils

Because oils contain essential fatty acids, there is an allowance for oils in MyPyramid.

Recommended intake ranges from 3 to 7 teaspoons daily based on age, gender and level of physical activity.

87

Portion sizes: 1 tsp. & 1 tbsp. 1 teaspoon =

about the tip ofa thumb to

the first joint

1 tablespoon = about 3 thumb tips

88

Sample daily menu at 2,000 calorie level

Cold cereal• 1 cup cornflakes• 1 cup fat-free milk• 1 small banana

1 slice whole wheat toast• 1 teaspoon soft margarine

1 cup orange juice

BREAKFAST

Adapted slightly from http://mypyramid.gov/downloads/sample_menu.pdf

http://mypyramid.gov/downloads/sample_menu.pdf

89

Tuna fish sandwich• 2 slices rye bread• 3 ounces tuna (packed

in water, drained)• 2 teaspoons mayonnaise• 1 tablespoon diced celery• ¼ cup shredded

romaine lettuce• 2 slices tomato

1 medium pear1 cup fat-free milk

LUNCH




90

Roasted chicken breast• 3 ounces boneless skinlesschicken breast

1 large baked sweet potato

½ cup peas• 1 teaspoon soft margarine

1 ounce whole wheat dinner roll• 1 teaspoon soft margarine

1 cup leafy greens salad• 3 teaspoons sunflower oil and vinegar dressing

DINNER




91

¼ cup dried apricots OR ½ cup canned or fresh apricots

SNACKS

1 cup low-fat fruit yogurt




92

93

Here’s how to leave room for discretionary calories …

94

Scene 1. Candy can be dandy

Scene 3. When you come to a fork in the road, take it!

Scene 2. Join the portion control patrol

95



Candy can be dandy!

96

Candy can be dandy!

“Having a piece of chocolate at the end of a meal is really not a bad strategy (for weight control).

You're already pretty full and less likely to overeat and sit down and eat the whole box. I find myself that having the most delicious chocolate I can think of in a small amount at the end of the meal really helps me end the meal!

It's a satisfying finish and I know I'm finished then. You need to keep the sensory pleasure in there, too.”

Source: Barbara Rolls, PhD, Penn State & author, Volumetrics: Feel Full on Fewer Calories

97One small piece chocolate often has less than 100 calories.

9825 pieces = 100 calories

25

99

How many calories in ONE candy?

Nutritional InformationNutritional InformationServing Size:Serving Size: 5 pieces (40 g)Servings Per Container:Servings Per Container: about 8



100

Answer: 40 calories!

200 calories ÷ 5 pieces = 40 calories/ONE candy

Nutritional InformationNutritional InformationServing Size:Serving Size: 5 pieces (40 g)Servings Per Container:Servings Per Container: about 8



101

Choose chocolate on the “dark side”

Flavonoids Flavonoids may help may help

protect protect against heart against heart

diseasedisease..

Dark chocolate has more Dark chocolate has more flavonoids than other flavonoids than other

chocolate.chocolate.

Dark chocolate contains flavonoids, the substances in red

wine and green tea.

102



Join the portion control patrol

103

Many “treat” snacks & desserts are available in 100 calorie or less portion

sizes – for example …

Crackers

Ice creambars ChipsCookies

Fruit bars

104

Divide and conquer!

Split a dessertwith a friend

…or two …or three

… or maybe the whole table!

and eat whateverYOU want!

Coffe

e cu

p!

105

Give it a shot!

Limit the calories of a “premium” ice cream by serving it in a small shot glass accompanied by a small cookie on the side.

Check that your spoon fits into the shot glass!

106

Watch Out Watch Out for Portionfor PortionDistortion!Distortion!

107

Creeping portion distortion

How food portion sizes have changed

in 20 years.

Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion

http://hin.nhlbi.nih.gov/portion

108

Chocolate chip cookie

Guess the calorie difference!

220 calories!

20 Years Ago

1.5 inch diameter

Today

3.5 inch diameter

55 calories 275 calories

109 *Based on 130-pound person

How long would you have to wash the car to burn

approximately 220220 calories*?

Increased chocolate chip cookie size:

220220 MORE calories

1 hour and 15 minutes

110


Cheeseburger

590 calories

20 Years Ago Today

333 calories

257 calories!


How long would you have to lift weights to burn

approximately 257257 calories*?

Increased cheeseburger size: 257257 MORE calories


112

Soda


85 calories

20 ounces

Today

6.5 ounces

20 Years Ago

250 calories

165 calories!


How long would you have to garden to burn

approximately 165165 calories*? Increased soda size: 165165 MORE calories

35 minutes

114

Pepperoni Pizza20 Years Ago Today

500 calories 850 calories


350 calories!


How long would you have to play golf (while walking and carrying your clubs)

to burn approximately 350350 calories*?

Increased pepperoni pizza size:

350350 MORE calories1 hour

116

20 Years Ago

5 cups

PopcornToday

11 cups

Guess the calorie difference!270 calories 630 calories

360 calories!


How long would you have to do water aerobics to burn

approximately 360360 calories*? Increased popcorn size:

360360 MORE calories


118

When you come to a fork in the road, take it!



119

Include recommended food groups IN desserts and snacks

“When you come to a fork

in the road, take it!”

~ Yogi Berra

120

Include the FRUIT group in your desserts and snacks!

“A table, a chair, a bowl of fruit and a violin; what else does a man need

to be happy."

~Albert Einstein

121

Upside down strawberries & ice cream

1 cup strawberries has about 50 calories PLUS fiber, folate, potassium, vitamin C and antioxidants.

OR, substitute 1 sliced medium-sized peach for the strawberries for about 40 calories.

½ cup light ice cream adds about 100 calories AND calcium. Total calories: less than

200 with fewer than 100discretionary calories

122

Popsicles made with …• 100% fruit juice*

– Orange– Apple– Pineapple– Grape

• Instant pudding, any flavor, made with skim milk.

• Your favorite smoothie or shake recipe. *Note: MyPyramid recommends

making most fruit choices fruit, not juice.

123

Get saucy: Meet the mango!

1 cup of sliced mango has just 107 calories, 25% of the Daily Value for vitamin A and NO discretionary calories!

124

TIP: To make your desserts tasty AND eye appealing, try serving

them in unusual dishes...

125

The dish on dishes!

Try using a wine glass as a "fancy" dish.

This versatile dish stacks for easy storage.

126

To keep cut fruits from browning:

• Coat cut fruits, such as apples, pears, bananas and peaches, with an acidic juice such as lemon, orange or pineapple juice.

• Or use a commercial anti-darkening preparation, such as Ever-Fresh™ or Fruit-Fresh®; follow manufacturer's directions.

• Cover and refrigerate cut fruit until ready to serve; never leave cut fruit at room temperature for more than two hours.

127

Include the MILK and GRAIN groups in your desserts and snacks!

Yogurt and Fruit Parfait

Recommended groups:• 1 cup yogurt• ½ cup fruit • ¼ cup fat-free granola

Discretionary calories:Depends on whetheryogurt was sweetenedwith added sugar and sugar content of cereal.

128

Peach raspberry smoothie

Per smoothie:

Recommended groups:• ½ cup milk• 1¾ cups fruit

Discretionary calories:Depends on whetheryogurt was sweetenedwith added sugar.

• 1 cup unsweetened, frozen raspberries• ¾ cup orange juice • ½ cup fruit-flavored, low-fat or non-fat yogurt Blend well in blender.

129

130

MyPyramid’s recommendations for

physical activity …

131

Include at least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

132

MODERATE physical activities include:

Bicycling (less than 10 miles per hour)

Walking briskly (about

3½ miles per

hour)

Dancing

Weight training (general light workout)

Gardening/yard work

Hiking

Golf (walking and carrying clubs)

133

Moderate activity and calories

APPROXIMATECALORIES PER

30 MINUTES

TYPE OF MODERATE ACTIVITY

0

20

40

60

80

100

120

140

160

180

200

145165 165 165

140

185

Bikingless than 10 mph

Golf/carrying

clubs

Dancing Lightgardening/yard work

Hiking Walking3.5 mph

MODERATE ACTIVITY: Calories used by a 154 poundmale, 5’10” for both the activity plus normal body functioning; varies with weight/gender.

http://mypyramid.gov/pyramid/calories_used.html


134

VIGOROUS physical activities include:

Weight lifting (vigorous effort)

Swimming (freestyle laps)

Basketball (competitive)

Aerobics

Heavy yard work, such as chopping wood

Bicycling (more than 10 miles

per hour)

Running,jogging (5 miles per hour)

Walking very fast (4½ miles per hour)

135

Vigorous activity and calories

APPROXIMATECALORIES PER

30 MINUTES

TYPE OF VIGOROUS ACTIVITY

0

50

100

150

200

250

300

350

255 240

165

220

295295

Swimmingslow

freestyle

Aerobics Heavy yard work/chopping

Basketball,vigorous

Bikingmore than

10 mph

Jogging5 mph

VIGOROUS ACTIVITY: Calories used by a 154 poundmale, 5’10” for both the activity plus normal body functioning; varies with weight/gender.



136

Ways to increase physical activity

Walking up stairs burns

almost 5 times more calories than riding an

elevator.

http://www.cdc.gov/nccdphp/dnpa/stairwell/index.htm

“A man’s health can be judged by which he takes

two at a time — pills or stairs.”

~ Joan Welsh

http://www.cdc.gov/nccdphp/dnpa/stairwell/index.htm

137


Walk the dog — don’t just watch the dog walk.

138


Replace a coffee break with a brisk walk.

Ask a friend to go with you.

139

Aim for 10,000 (or more!) steps daily!

• 100 extra calories/day = a gain of 10 pounds per year*

• 2,000 extra steps (about mile)/day = burns 100 calories*

*Approximate figures

140

Quick QuizWhat’s the MINIUMUM amount of activity you

need daily?

Include at least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

141

Give yourself a hand if you’re

physically active at least

30 minutesa day!

142

Most important – have fun while being active!

143

In Summary…

• Visit MyPyramid.gov for your personal eating plan.

• Note how much food to eat from all the food groups.

• Choose foods low in fat and added sugars to have some left-over discretionary calories.

• Read and compare nutrition labels to choose foods with more nutrients for less calories.

• Include physical activity daily.

http://www.mypyramid.gov/

144

With a little planning (& physical activity),

145

Documents

1. 2 University of Nebraska–Lincoln Extension Extension is a division of the Institute of