DISCRETIONARY CALORIES

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DISCRETIONARY CALORIES
Know the limits on fats, sugars, and salt (sodium)
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DISCRETIONARY CALORIES

• The amount of energy required for best
  functioning of the body after nutrient needs have
  been met

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DISCRETIONARY CALORIES
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DISCRETIONARY CALORIES

• The amount of energy required for best
  functioning of the body after nutrient needs have
  been met
• GOOD SOURCES

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DISCRETIONARY CALORIES

• The amount of energy required for best
  functioning of the body after nutrient needs have
  been met
• High fat cheese
• KNOW THE LIMITS
• Whole or 2 milk

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DISCRETIONARY CALORIES

• Think about what you drink!

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Why limit sugar?

• Empty calories
• Tooth decay

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What are sources of sugar?
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Sugar, by any other name

• Brown sugar
• Corn syrup
• High fructose corn syrup
• Honey
• Molasses
• Dextrose, fructose, galactose, glucose, lactose,
  maltose, sucrose
• Corn sweetener
• Nutritive sweeteners
• Sugar alcohols

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Find the hidden sugar!
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How much sugar is in it?
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Why limit fat?

• High in calories
• Heart disease
• and cancer

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Good Fat

• Fish
• Nuts
• Vegetable oil

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Fat to eat less of

• Saturated fat is usually solid at room
  temperature

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Fat to eat less of

• Sources of saturated fat are often sources of
  cholesterol

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Fat to eat less of

• Trans fatty acids are formed when an oil is made
  into a solid shortening or margarine

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How do I know if a food has saturated fat or
trans fatty acids in it?
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Oils
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How much oil do I need every day?

• ?
• ?
• ? ?

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Why limit salt (sodium)?

• Blood pressure

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What are sources of salt?
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How do I know how much salt is in a food? How
much is too much?
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Find your balance between food and physical
activity.

• Be sure to stay within your daily calorie needs
• Be physically active for at least 30 minutes most
  days of the week

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Find your balance between food and physical
activity.

• About 60 minutes a day of physical activity may
  be needed to prevent weight gain
• For sustaining weight loss, at least 60 to 90
  minutes a day may be required

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Find your balance

• Balance calories in with calories out
• Get most of your discretionary calories from
  grains, vegetables, fruits, low-fat milk
  products, low-fat meat, and beans
• Eat only the amount of oil recommended by your
  pyramid
• Make fish, nuts and vegetable oils your biggest
  sources of fat
• Limit solid fats in your diet
• Use the Nutrition Facts label to limit sugar,
  saturated fats, trans fats and sodium

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Adapted from NEP-207FG, Discretionary Calories

• Prepared by Jackie R. Walters, MBA, RD, LD
• University of Kentucky
• Extension Associate for Nutrition Education
  Programs
• May 2006
• Educational programs of Kentucky Cooperative
  Extension serve all people regardless of race,
  color, age, sex, religion, disability, or
  national origin.