how should you spend your calorie salary?
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Are you spending your "calorie salary" wisely? 4 "budgeting" tips to get the most value for your money & health. More resources, recipes, & tips at http://food.unl.eduTRANSCRIPT
1Food photos on this slide courtesy of NCI, Renee Comet, photographer
How Should You Spend YourCALORIE Salary?
Alice Henneman, MS, [email protected] ● 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, 2012Adapted and updated from an earlier “Spending Your Calorie Salary” by
Alice Henneman and Bev Benes2
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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
Spending your “calorie salary”
4
Think of MyPlate as a “calorie salary” guide that helps you get the most health and enjoyment from what you eat
Spending your “calorie salary”
5
Plan calories the same as major expenses — such as a car, house, or vacation
Or, you may have trouble ahead!
Spending your “calorie salary”
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4 “budgeting” steps to follow
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
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
Build your foundation first!
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
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Beware the cost of extra calories
100 extra calories per day
10 extra pounds per year
Example of 100 calories
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2 tablespoons of sugar, jelly, jam, or syrup
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“It would be far easier to lose weight permanently if replacement parts weren’t so handy in the refrigerator.” ~Hugh Allen
Photo courtesy National Cancer Institute / Renee Comet, Photographer
8 tablespoons
Example of 100 calories
1 tablespoon butter or margarine
Example of 100 calories
10 large jelly
beans
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Example of 100 calories
⅓ large (4-inch diameter) doughnut16
Example of 100 calories
⅔ can of a regular soft drink
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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
Over several years, you can save thousands of dollars!
When you save by forgoing unnecessary food, you also save calories!
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The Latte Factor®
Balance food calories with physical activity level
Food calories
Physical activity
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Recommended minimum levels of 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 levels of physical activity: 6-17 years
60 minutes daily of moderate and vigorous activity
Recommended minimum levels of physical activity: 2-5 years
No specific recommendation other than to play actively several times each day
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Moderate aerobicactivitymoderatelyincreases heart rate and breathing
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Vigorous aerobic activity greatly increases heart rate and breathing
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Getactive
for 10
minutes3
timesa day
Short on time?
“Whenever I feel the need to exercise, I lie down until it goes away.” ~ Robert Maynard Hutchins
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NOT a solution!
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Raise your hand for each activity that fits your lifestyle …11 ways to get physically active
without going to the gym
Ways to increase physical activity
Walk up and down the soccer or softball field sidelines while watching the kids play
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Ways to increase physical activity
Replace a coffee break with a brisk
walk
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“Walking isn’t a lost art — one must, by some means, get to the garage.” ~Evan Esar
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Ways to increase physical activity
Use a restroom
further away from your office
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Ways to increase physical activity
Take a brisk walk
around the mall BEFORE you shop
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Ways to increase physical activity
Use the stairs as much as possible … even if you don’t need anything
upstairs or downstairs!
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“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
phone
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Ways to increase physical activity
Walk while waiting
for your plane
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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 way
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Ways to increase physical activity
Use your exercise
bicycle or treadmill while watching TV
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Ways to increase physical activity
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Speed clean your
house!
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Choose shoes that promote walking (at least
some of the time!)
Take me for a walk … don’t just watch me
walk!
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Most important — have fun while being active!
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And … don’t go to extremes unless you know what you’re doing!!!
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4 budgeting $teps1. 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
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Get the most for your “calorie salary”by eating more “nutrient-dense” foods
47“Dietary Guidelines, 2010 at a Glance “PowerPoint, USDA CNPP
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
48Photo courtesy of National Cancer Institute, photographer unknown
Nutrient-dense foods retain naturally occurring components, such as dietary fiber
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
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Nutrient-dense vs. not nutrient-dense
Baked chicken breast Breaded fried chicken strips
0
50
100
150
200
250
300
138 calo-ries
246 calories
Nutrient-dense Not nutrient-dense
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Nutrient-dense vs. not nutrient-dense
Unswee
tened
apples
auce
Sweeten
ed ap
plesau
ce0
60120180
138 calo-ries
246 calories
Nutrient-dense Not nutrient-dense
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Nutrient-dense vs. not nutrient-dense
90% lean ground beef patty
75% lean ground beef patty
0
50
100
150
200
250
184calo-ries
236 calories
Nutrient-dense Not nutrient-dense
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Whole 2% 1% Fat-free
165 calories
125 calories
100calories
85calories
Calories saved
40 65 80
Switching to fat-free or low-fat (1%) milk makes a difference!
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At least half your grains should be whole grains
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Bran
Endosperm
Germ
Whole grains contain the entire grain seed or “kernel”
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A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in WHOLE grains?
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A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in WHOLE grains?
Overall dietary pattern is important
Photo courtesy of USDAgov on flickr58
Example: Importance of total diet
• 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
The “Dietary Approaches to Stop Hypertension” (DASH Eating Plan) clinical study showed …
U.S. Dept. of Health & Human Services National Heart Lung Blood Institutehttp://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf 59
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“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
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Pick a variety of vegetables from each vegetable subgroup
No single “SUPER” food
Many interactions occur among food constituents (such as fiber, nutrients, and phytochemicals) that affect disease risk
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Supplements vs. Food
Foods may contain additional substances and provide benefits not available from fortified foods, nutrient supplements and vitamin and mineral pills
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If science could create a pill that gave us all the vitamins and minerals we need, the only problem would be …
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Swallowing it!
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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
Foods thatdo little to meet nutrient needs — even if they’re within our calorie salary — can put our HEALTH and MONEY at risk
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If you cared for your car like you do your body, would it look like this?
Plus … you can replace a car with a new model … unlike your body!
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“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.”
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U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere /
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“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, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere/
“Healthy eating is associated with reduced risk for many diseases, including several of the leading causes of death: heart disease, cancer, stroke, and diabetes.”
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~ Centers for Disease Control and Preventionhttp://www.cdc.gov/healthyyouth/nutrition/facts.htm
“The Dietary Guidelines for Americans recommend a diet rich in fruits and vegetables, whole grains, and fat-free and low-fatdairy products for persons aged 2 years and older.”
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~ Centers for Disease Control and Prevention http://www.cdc.gov/healthyyouth/nutrition/facts.htm
Healthy diets may help reduce or eliminate the need for, and cost of, medications for some people
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Average cost of medications/month
High cholesterol (cost of statins, a type
of drug that helps lower cholesterol)
$11 to $277
Consumer Reports, April 2010http://www.consumerreports.org/health/best-buy-drugs/statins.htm
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/#prices
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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
Photo: courtesy of Alice Henneman77
No side
effects!
And … food tastes better than pills!
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Do you want to swallow this?
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Or … do you want to swallow this?
80Photo courtesy of The Beef Checkoff
81
“Adam and Eve ate the first vitamins, including the package.”
~E.R. Squibb
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
As you “budget,” choose foods for good taste as well as health!
“What some call health, if purchased by perpetual anxietyabout diet, isn’t much better than tedious disease.”
~George Dennison Prentice
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Fine-tune what you’re already eating to meet MyPlate recommendations
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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 eating patterns?85
Situation 1: Fine-tune
Eat smaller portions and put on smaller plates so the portions look larger
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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
Situation 2
Fruit and vegetable intake is low.
How do you fine-tune your intake to increase fruits and vegetables?
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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
• Add to omelets89
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.
Photo courtesy of USArice.com91
Situation 4
There is a lack of variety in your fruits and vegetables.
How do you fine-tune your selections to increase variety?
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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
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Raise your hand if your fruits & vegetables this week included …
• 5 colors
• 4 colors
• 3 colors
• 2 colors
• 1 color
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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
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Final thoughts …
“Take care of your body. It’s the only 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
• Vicki Jedlicka
• Patricia Luck
• Amy Peterson
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• Joyce Reich
• Kayte Tranel
• Nancy Urbanec
• Karen Wobig
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• 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/SelectedMessages.pdf
• U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere/
References
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Thank you!
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