Meet the Grain Group

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Think of your calories like a budget
Extras or discretionary calories
Essentials
(IF you have any left to spend!)
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Essential vs. discretionary calories

• 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

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Definition Discretionary calorie allowance

• Balance of calories remaining in a persons
  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.

http//mypyramid.gov/downloads/MyPyramid_education
_framework.pdf
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You can spend your discretionary calories on

• Foods with added sugar
• Foods higher in fat
• Increased intake of foods within the food groups

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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 andproducts, such as ice
  cream,sweetened yogurt and sweetened milk
• Grain products, such as sweet rolls and cinnamon
  toast

http//mypyramid.gov/pyramid/discretionary_calorie
s_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_calorie
s_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
  youre more active.

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Calorie comparison 1 (8 oz.) cup milk
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Would whole milk be near the TOP or the BOTTOM of
MyPyramid?
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Definition Nutrient-dense foods

Nutrient-dense foods provide substantial
amounts of vitamins and minerals and relatively
fewer calories.
http//www.mypyramid.gov/downloads/MyPyramid_educa
tion_framework.pdf
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Which food is more nutrient-denseand low in
discretionary calories?
3 fried chicken wings with skin and batter
3 oz. roasted, skinless chicken breast
http//mypyramid.gov/pyramid/discretionary_calorie
s.html
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The 3 oz. roasted, skinless chicken breast is
more nutrient dense and low in discretionary
calories.
3 oz. roasted, skinless chicken breast has
140calories and no discretionary calories
3 fried chicken wings with skin and batter have
475 calories about 335 are discretionary
calories
http//mypyramid.gov/pyramid/discretionary_calorie
s.html
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If Im 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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Most discretionary calorie allowances are very
small

• Many people only have 100 to 300 discretionary
  calories especially those who arent physically
  active.

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Some people dont have any discretionary calories

• 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

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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_calorie
s.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 NebraskaLincoln Extensionhttp//la
ncaster.unl.edu/food
2/27/06
Alice Henneman, MS, RD
Bev Benes, PhD, RD
Nebraska Department of Educationhttp//www.nde.st
ate.ne.us/NS
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.