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

recommendations … recommendations …

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Think of your calories like a budget

“Essentials” “Extras” or “discretionary calories”

(IF you have any left to spend!)

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“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

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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”

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• Foods with added sugar

• Foods higher in fat

• Increased intake of foods within the food groups

You can spend your “discretionary calories” on:

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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

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

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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

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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.

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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

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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

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Definition: “Nutrient-dense” foods

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

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

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3 fried chicken wings with skin and batter

3 oz. roasted, skinlesschicken breast

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

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

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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

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

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

low in “discretionary calories”.

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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!

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Here’s how many discretionary calories

MyPyramid recommends …

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Most discretionary calorie allowances are very small

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

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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

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Total discretionary calories range from about 100 to 700 calories

YOUR level

depends on:

• Age

• Gender

• Activity level

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

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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.

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Source

• This presentation was adapted from a file developed by Alice Henneman and Bev Benes for the Nebraska Cooperative Extension Service.

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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.

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

2/27/06