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.edu

1. 1
Food photos on this slide courtesy of NCI, Renee Comet, photographer

2. Alice Henneman, MS, RD
ahenneman1@unl.edu 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, 2012
Adapted and updated from an earlier “Spending Your Calorie Salary” by
2 Alice Henneman and Bev Benes

3. 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
3

4. Spending your ―calorie salary‖
Think of MyPlate
as a ―calorie
salary‖ guide that
helps you get the
most health and
enjoyment from
what you eat
4

5. Spending your ―calorie salary‖
Plan calories
the same as
major
expenses —
such as a car,
house, or
vacation
5

6. Or, you may have trouble ahead!

7. Spending your ―calorie salary‖
7

8. 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

9. 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

10. 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

11. Beware the cost of extra calories
11

12. Example of 100 calories
2 tablespoons of sugar,
12 jelly, jam, or syrup

13. ―It would be far
easier to lose
weight
permanently if
replacement parts
weren’t so handy
in the
refrigerator.‖
~Hugh Allen
13

14. Example of 100 calories
1 tablespoon
butter or
margarine
Photo courtesy National Cancer Institute / Renee Comet, Photographer

15. Example of 100 calories
10
large
jelly
beans
15

16. Example of 100 calories
⅓ large (4-inch diameter) doughnut
16

17. Example of 100 calories
⅔ can of a
regular soft
drink
17

18. 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

19. ®
The Latte Factor
Over several
years, you can
save thousands of
dollars!
When you save
by forgoing
unnecessary food,
you also save
calories!
19

20. Balance food calories
with physical activity level
20

21. 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)

22. Recommended minimum levels
of physical activity: 6-17 years
60 minutes
daily of
moderate
and
vigorous
activity

23. Recommended minimum levels
of physical activity: 2-5 years
No specific
recommendation
other than to
play actively
several times
each day

24. Moderate
aerobic
activity
moderately
increases
heart rate
and
breathing
24

25. Vigorous
aerobic
activity
greatly
increases
heart rate
and
breathing
25

26. Short on time?
Get
active
for
10
minutes
3
times
a day
26

27. NOT a solution!
―Whenever I feel
the need to
exercise, I lie
down until it
goes away.‖
~ Robert Maynard Hutchins
27

28. Raise your hand for each activity that fits your
lifestyle …11 ways to get physically active
without going to the gym
28

29. Ways to increase physical activity
Walk up and
down the
soccer or
softball field
sidelines while
watching the
kids play
29

30. Ways to increase physical activity
Replace a
coffee break
with a brisk
walk
30

31. 31

32. Ways to increase physical activity
Use a
restroom
further
away from
your office
32

33. Ways to increase physical activity
Take a
brisk walk
around
the mall
BEFORE
you shop
33

34. Ways to increase physical activity
Use the stairs
as much as
possible …
even if you
don’t need
anything
upstairs or
downstairs!
34

35. ―A man’s health
can be judged by
which he takes
two at a time —
pills or stairs.‖
~Joan Welsh

36. Ways to increase physical activity
Stand while
you’re on
the phone
36

37. Ways to increase physical activity
Walk while
waiting
for your plane
37

38. 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
38

39. Ways to increase physical activity
Use your
exercise
bicycle or
treadmill while
watching TV
39

40. Ways to increase physical activity
Speed
clean
your
house!
40

41. Choose
shoes that
promote
walking
(at least
some of the
time!)
41

42. Take me for a
walk … don’t
just watch me
walk!
42

43. Most important — have fun
while being active!
43

44. And … don’t go to extremes unless
you know what you’re doing!!!
44

45. 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

46. Get the most for your ―calorie salary‖
46 by eating more ―nutrient-dense‖ foods

47. 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
“Dietary Guidelines, 2010 at a Glance “PowerPoint, USDA CNPP
47

48. Nutrient-dense foods retain naturally
occurring components, such as dietary fiber
Photo courtesy of National Cancer
48
Institute, photographer unknown

49. 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
49

50. Nutrient-dense vs.
not nutrient-dense
300
250
200
150 246
100 138 calories
50 calories
0
Baked chicken breast Breaded fried chicken
strips
50 Nutrient-dense Not nutrient-dense

51. Nutrient-dense vs.
not nutrient-dense
200
150
100 246
138 calories
50
calories
0
Unsweetened Sweetened applesauce
applesauce
51 Nutrient-dense Not nutrient-dense

52. Nutrient-dense vs.
not nutrient-dense
250
200
150
236
100 184 calories
calories
50
0
90% lean ground beef 75% lean ground beef
patty patty
52 Nutrient-dense Not nutrient-dense

53. Switching to fat-free or low-fat (1%)
milk makes a difference!
Whole 2% 1% Fat-free
165 125 100 85
calories calories calories calories
Calories 40 65 80
53
saved

54. At least half
your grains
should be
whole grains
54

55. Bran
Whole Endosperm
grains
contain the
entire grain
seed or
―kernel‖
Germ
55

56. Can you guess: Which bread
is highest in WHOLE grains?
A. INGREDIENTS: wheat
flour, water, high fructose corn
syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat
flour, water, brown sugar ...
56

57. Can you guess: Which bread
is highest in WHOLE grains?
A. INGREDIENTS: wheat
flour, water, high fructose corn
syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat
flour, water, brown sugar ...
57

58. Overall dietary pattern is important
58 Photo courtesy of USDAgov on flickr

59. Example: Importance of total diet
The ―Dietary Approaches to Stop Hypertension‖
(DASH Eating Plan) clinical study showed …
• 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
U.S. Dept. of Health & Human Services National Heart Lung Blood Institute
59 http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

60. ―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
60

61. Pick a variety of vegetables from
each vegetable subgroup
61

62. No single ―SUPER‖ food
Many
interactions
occur among
food constituents
(such as fiber,
nutrients, and
phytochemicals)
that affect
disease risk
62

63. Supplements vs. Food
Foods may contain
additional substances
and provide benefits
not available from
fortified foods,
nutrient supplements
and vitamin and
mineral pills
63

64. If science
could create
a pill that
gave us all
the vitamins
and minerals
we need, the
only problem
would be …
64

65. Swallowing it!
65

66. 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

67. Foods that
do little to meet
nutrient needs —
even if they’re
within our calorie
salary — can put
our HEALTH and
MONEY at risk

68. If you cared for your car like you do
your body, would it look like this?
68

69. Plus … you can replace a car with a
new model … unlike your body!
69

70. ―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.‖
U.S. Secretary Kathleen Sebelius, Department of Health and Human Services, May 16, 2011
http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-growing-health-problem-for-countries-everywhere/
70

71. ―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, 2011
http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-
a-growing-health-problem-for-countries-everywhere/
71

72. ―Healthy eating is
associated with reduced
risk for many diseases,
including several of the
leading causes of death:
heart disease, cancer,
stroke, and diabetes.‖
~ Centers for Disease Control and Prevention
http://www.cdc.gov/healthyyouth/nutrition/facts.htm
72

73. ―The Dietary Guidelines for
Americans recommend a
diet rich in fruits and
vegetables,
whole grains, and
fat-free and low-fat
dairy products
for persons aged
2 years and older.‖
~ Centers for Disease Control
and Prevention
http://www.cdc.gov/healthyyouth/
nutrition/facts.htm
73

74. Healthy diets
may help
reduce or
eliminate the
need for, and
cost of,
medications
for some
people
74

75. Average cost of medications/month
High cholesterol
(cost of statins, a type
of drug that helps
lower cholesterol)
$11 to $277
Consumer Reports, April 2010
http://www.consumerreports.org/health/best-buy-
drugs/statins.htm
75

76. 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
76

77. 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
77 Photo: courtesy of Alice Henneman

78. And … food tastes better than pills!
78

79. Do you want to swallow this?
79

80. Or … do you want to swallow this?
80
Photo courtesy of The Beef Checkoff

81. ―Adam and Eve
ate the first
vitamins,
including the
package.‖
~E.R. Squibb
81

82. 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

83. As you ―budget,‖ choose foods
for good taste as well as health!
―What some call
health, if
purchased by
perpetual anxiety
about diet, isn’t
much better than
tedious disease.‖
~George Dennison Prentice
83

84. Fine-tune what you’re already eating
to meet MyPlate recommendations
84

85. 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
85 eating patterns?

86. Situation 1: Fine-tune
Eat smaller portions and put on smaller
plates so the portions look larger
86

87. 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 87

88. Situation 2
Fruit and
vegetable
intake is
low.
How do you
fine-tune
your intake
to increase
fruits and
vegetables?
88

89. 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
89 • Add to omelets

90. Situation 3
Less than half of
your grain group
servings are
whole grain.
How do you
fine-tune your
whole grain
intake?
90

91. 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.
91 Photo courtesy of USArice.com

92. Situation 4
There is a lack
of variety in
your fruits and
vegetables.
How do you
fine-tune your
selections to
increase
variety?
92

93. 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
93

94. Raise your hand if your fruits &
vegetables this week included …
• 5 colors
• 4 colors
• 3 colors
• 2 colors
• 1 color
94

95. Final thoughts …
―Our health always seems much
more valuable after we lose it.‖
~Author unknown

96. Final thoughts …
―Money is the most envied, but the least
enjoyed. Health is the most enjoyed but
the least envied.‖ ~Charles Caleb Colton

97. Final thoughts …
―Take care of your body. It’s the only
97
place you have to live.‖ ~Jim Rohn

98. Final thoughts …
―The greatest wealth is health.‖ ~Virgil

99. ―Thank you‖ to the following people
(in alphabetical order) for reviewing these slides!
• Lisa Franzen-Castle • Joyce Reich
• Vicki Jedlicka • Kayte Tranel
• Patricia Luck • Nancy Urbanec
• Amy Peterson • Karen Wobig
99

100. References
• 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/Sel
ectedMessages.pdf
• U.S. Secretary Kathleen Sebelius, Department of Health and Human
Services, May 16, 2011
http://geneva.usmission.gov/2011/05/16/sebelius-chronic-diseases-a-
growing-health-problem-for-countries-everywhere/
100

101. If you’re viewing this PowerPoint online, please
click below and tell us how you liked it.
http://food.unl.edu/web/fnh/calorie-salary-feedback
Thank you!

102. Extension is a Division of the Institute of Agriculture and
Natural Resources at the University of Nebraska–Lincoln
cooperating with the Counties and the United States
Department of Agriculture.
University of Nebraska–Lincoln Extension educational
programs abide with the nondiscrimination policies of the
University of Nebraska–Lincoln and the United States
Department of Agriculture.
102