Meet the Grain Group

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University of NebraskaLincoln Extensionhttp//la
ncaster.unl.edu/food
3/22/06
Alice Henneman, MS, RD
Bev Benes, PhD, RD
Nebraska Department of Educationhttp//www.nde.st
ate.ne.us/NS
Download this PowerPoint at http//www.nde.state.
ne.us/ns/slide_shows.htm
In accordance with Federal law and U.S.
Department of Agriculture policy, this
institution is prohibited from discriminating on
the basis of race, color, national origin, sex,
age or disability. To file a complaint of
discrimination, write USDA, Director, Office of
Civil Rights, 1400 Independence Avenue, S.W.,
Washington, D.C. 20250-9410, or call (800)
795-3272 (voice) or [phone] (TTY). USDA is
an equal opportunity provider and employer.
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.
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How many believe

• Life is uncertain.

Eat dessert first!
Ernestine Ulmer
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• Stressed spelled
• backwards is
• Desserts! 
• Coincidence? I think not! 
• Author Unknown

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If you eat too many higher fat or sweetened foods
in each food group, you wont have any
discretionary calories left for foods like
dessert!
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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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Essential vs. discretionary calories

• If you choose wisely, you may have some calories
  left after meeting your nutrient needs. These are
  your discretionary calories.

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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
• Alcohol (in moderation)
• Increased intake of foods within the food groups

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• Most solid fats and all added sugar calories are
  discretionary calories.

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Definition Added sugars

• Added sugars are sugars and syrups added to
  foods during processing or preparation.

http//www.mypyramid.gov/downloads/MyPyramid_educa
tion_framework.pdf
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Read the Nutrition Facts label for TOTAL sugars
Which food has more TOTAL sugar?
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has more TOTAL sugar
B
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4 grams sugar 1 teaspoon

• How many teaspoons of sugar are in this 12 ounce
  can of pop?

Answer About 10 teaspoons! 38 g sugar 4 9.5
teaspoons sugar
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Look at the ingredient list for ADDED sugars
Which food has more ADDED sugar?
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has more ADDED sugar
B
TIP the ingredient that weighs the most in a
food is listed first with the ingredient that
weighs the least, listed last.
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These words indicate ADDED sugar

• Glucose
• High-fructose Corn Syrup
• Honey
• Invert Sugar
• Lactose
• Maltose
• Malt Syrup
• Molasses
• Raw Sugar
• Sucrose
• Sugar
• Syrup

• Brown Sugar
• Corn Sweetener
• Corn Syrup
• Dextrose
• Fructose
• Fruit Juice Concentrates

http//mypyramid.gov/pyramid/discretionary_calorie
s_sugars.html
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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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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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Foods high in solid fats include

• Many cheeses
• Creams
• Ice creams
• Well-marbled cuts of meats
• Regular ground beef
• Bacon
• Sausages
• Poultry skin
• Many baked goods, such as cookies, crackers,
  donuts, pastries, and croissants

Its OK to eat these foods if you meet MyPyramid
food group recommendations and dont exceed your
calorie level.
http//mypyramid.gov/pyramid/discretionary_calorie
s_fats.html
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Definition Alcohol in moderation

• Drink in moderation, if you choose to drink
• 1 drink daily for women
• 2 drinks daily for men

• 1 DRINK
• 12 ounces regular beer
• 5 ounces wine
• 1.5 ounces 80-proof distilled spirits

1.5 ounces
http//www.health.gov/dietaryguidelines/dga2005/do
cument/html/chapter9.htm
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The BAD news
10 pound weight gain per year
100 extra calories per day
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Example of 100 calories
10 large jelly beans (1 ounce)
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Average calories
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The GOOD news

• The more you know, the more you can eat!

Carolyn ONeil, co-author of The Dish on
Eating Healthy and Being Fabulous!
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Quick math lesson

• 1 teaspoon added sugar, syrup, honey, jelly
  about20 calories.
• 1 teaspoon solidfat about35 calories.

Check Nutrition Facts labels for more specific
calorie counts and nutrition information.
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Sample Nutrition Facts label

• Check
• Serving Size

2. Calories/serving
3-6. Check nutrients
http//www.cfsan.fda.gov/dms/foodlab.html
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How many calories are in one Serving Size of
this food?
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How many calories are in 4 tablespoons of this
salad dressing?
ANSWER 180 90 calories is for 2 Tbsp.
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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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• "Moderation.
• Small helpings.
• Sample a little bit of everything.
• These are the secrets of happiness and good
  health." 
• Julia Child

Image Library of Congress at http//www.loc.gov/a
bout/awards/legends/bio/child.html
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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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Calorie comparison Beverages 1 cup (8 oz.)
unless noted otherwise
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Fat-free milk
100 Orange Juice
Fruit punch
Cola, 12 oz.
Regular beer, 12 oz
240
Latte (made withsyrup, whole milk) 12 oz.
Latte calories can vary quite a bit.
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Think before you drink

• How many discretionary calories are YOU
  sipping?

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Calorie comparison 3 ounces cooked beef
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Definition Nutrient-dense foods

Nutrient-dense foods provide substantial
amounts of vitamins and minerals and relatively
fewer calories.
They are low in discretionary 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?
2 slices whole wheat bread
1 medium croissant
http//mypyramid.gov/pyramid/discretionary_calorie
s.html
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The 2 slices of whole wheat bread are more
nutrient-dense and have no discretionary
calories.
2 slices whole wheat bread have 140 calories and
NO discretionary calories
1 medium croissant has 230 calories 95 of
the calories are discretionary calories
http//mypyramid.gov/pyramid/discretionary_calorie
s.html
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If you only had 130 discretionary calories to
spend for the day, youd just have 35
discretionary calories left aftereating a
croissant!
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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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• You are what you eat.
• Often attributed toAesop, 600 BC

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We might look like this if we eat too many
discretionary calories!
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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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I could have had some chocolate if I hadnt eaten
that doughnut at break time!
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If Id eat leaner cuts of meat, Id have enough
extra calories left for some chips.
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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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Children 2 to 3 years old
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Children 4 to 8 years old
ACTIVITY LEVEL Not
Active Active
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Tweens Teens 9 to 13 years old
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Teens 14 to 18 years old
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Adults 19 to 30 years old
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Adults 31 to 50 years old
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Adults 51 years old
ACTIVITY LEVEL
Females Not Active
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Age, gender activity affect discretionary
calorie allowance
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Quick Quiz
What range of discretionary calories can a
person have daily?
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Two people whose recommended daily calorie
allowance is 2,000 calories
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• Person A, by eating nutrient-dense,
  lower-calorie foods, meets his nutrient needs by
  eating only 1,800 calories.

The remaining 200 of his 2,000 calories are
discretionary calories!
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Person A can spend his 200 discretionary calories
as he likes!
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• Person B, by eating low-nutrient, high fat and
  added sugars foods EXCEEDS his total calorie
  allowance.

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Over time, excess calories will cause Person B to
gain weight!
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• Enjoy present pleasures in such a way as not to
  injure future ones. Seneca (4 BC- 65 AD)

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Learn how much and what to eat for YOUR calorie
level at MyPyramid.gov
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Calculation results are personalized
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Sample meal tracking worksheet 2000 calories
http//www.mypyramid.gov/downloads/worksheets/Work
sheet_2000_18.pdf
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MyPyramid recommends total amounts rather than
servings

• MyPyramid gives more specific guidelines about
  TYPES and AMOUNTS of foods to eat than the
  previous Food Guide Pyramid

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Fruits Veggies
MyPyramid
Minimum serving size to count is 1/8 cup
Vegetables
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When it comes to fruits veggies

• 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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How does YOUR plate rate?
Eat 5 to 9 a Day (of fruits vegetables) for
Better Health the Color Guide www.5aday.gov
Choose a variety of types and colors of fruits
and vegetables.
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MyPyramid Dairy products

• Consume 3 cups per day of fat-free or low-fat
  milk or equivalent milk products for ages 9 up
  and 2 cups per day for ages 2 8
• For School Lunch 8 fluid ounces daily

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MyPyramid Grains
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MyPyramid Meat/Meat Alternative
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MyPyramid Oils

• Because oils contain essential fatty acids, there
  is an allowance for oils in MyPyramid.
• Recommended intake ranges from 3 to 7 teaspoons
  daily based on age, gender and level of physical
  activity.

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Sample daily menu at 2,000 calorie level
BREAKFAST

• Cold cereal
• 1 cup cornflakes
• 1 cup fat-free milk
• 1 small banana
• 1 slice whole wheat toast
• 1 teaspoon soft margarine
• 1 cup orange juice

Adapted slightly from http//mypyramid.gov/downloa
ds/sample_menu.pdf
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Sample daily menu at 2,000 calorie level
LUNCH

• Tuna fish sandwich
• 2 slices rye bread
• 3 ounces tuna (packed in water, drained)
• 2 teaspoons mayonnaise
• 1 tablespoon diced celery
• ¼ cup shredded romaine lettuce
• 2 slices tomato
• 1 medium pear
• 1 cup fat-free milk

Adapted slightly from http//mypyramid.gov/downloa
ds/sample_menu.pdf
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Sample daily menu at 2,000 calorie level
DINNER

• Roasted chicken breast
• 3 ounces boneless skinlesschicken breast
• 1 large baked sweet potato
• ½ cup peas
• 1 teaspoon soft margarine
• 1 ounce whole wheat dinner roll
• 1 teaspoon soft margarine
• 1 cup leafy greens salad
• 3 teaspoons sunflower oil and vinegar dressing

Adapted slightly from http//mypyramid.gov/downloa
ds/sample_menu.pdf
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Sample daily menu at 2,000 calorie level
SNACKS
¼ cup dried apricots OR ½ cup canned or fresh
apricots
1 cup low-fat fruit yogurt
Adapted slightly from http//mypyramid.gov/downloa
ds/sample_menu.pdf
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Todays Show
1. What are discretionary calories?
2. What's YOUR discretionary calorie level?
4. Use your feet more so you can eat more.
3. Leaving room for discretionary calories.
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• Heres how to leave room for discretionary
  calories

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Candy can be dandy!

• Having a piece of chocolate at the end of a
  meal is really not a bad strategy (for weight
  control).
• You're already pretty full and less likely to
  overeat and sit down and eat the whole box. I
  find myself that having the most delicious
  chocolate I can think of in a small amount at
  the end of the meal really helps me end the meal!
  
• It's a satisfying finish and I know I'm finished
  then. You need to keep the sensory pleasure in
  there, too.

Source Barbara Rolls, PhD, Penn State author,
Volumetrics Feel Full on Fewer Calories
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One small piece chocolate often has less than 100
calories.
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25 pieces 100 calories
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How many calories in ONE candy?
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Answer 40 calories!
200 calories 5 pieces 40 calories/ONE candy
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Choose chocolate on the dark side
Dark chocolate contains flavonoids, the
substances in red wine and green tea.
Flavonoids may help protect against heart
disease.
Dark chocolate has more flavonoids than other
chocolate.
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Many treat snacks desserts are available in
100 calorie or less portion sizes for example
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Divide and conquer!
Split a dessert
with a friend
or two
or three
or maybe the whole table!
and eat whateverYOU want!
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Give it a shot!

• Limit the calories of a premium ice cream by
  serving it in a small shot glass accompanied by a
  small cookie on the side.

Check that your spoon fits into the shot glass!
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Creeping portion distortion
How food portion sizes have changed in 20 years.
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Chocolate chip cookie
275 calories
55 calories
Guess the calorie difference!
220 calories!
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1 hour and 15 minutes
Based on 130-pound person
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Cheeseburger
590 calories
333 calories
Guess the calorie difference!
257 calories!
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1 hour and 30 minutes
Based on 130-pound person
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Soda
85 calories
250 calories
Guess the calorie difference!
165 calories!
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35 minutes
Based on 160-pound person
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Pepperoni Pizza
500 calories
850 calories
Guess the calorie difference!
350 calories!
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1 hour
Based on 160-pound person
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Popcorn
270 calories
630 calories
Guess the calorie difference!
360 calories!
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1 hour and 10 minutes
Based on 160-pound person
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Scene 1. Candy can be dandy
Scene 2. Join the portion control patrol
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Include recommended food groups IN desserts and
snacks

• When you come to a fork in the road,
• take it!
• Yogi Berra

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Include the FRUIT group in your desserts and
snacks!

• A table, a chair, a bowl of fruit and a violin
  what else does a man need to be happy."
• Albert Einstein

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Upside down strawberries ice cream

• 1 cup strawberries has about 50 calories PLUS
  fiber, folate, potassium, vitamin C and
  antioxidants.
• OR, substitute 1 sliced medium-sized peach for
  the strawberries for about 40 calories.
• ½ cup light ice cream adds about 100 calories
  AND calcium.

Total calories less than 200 with fewer than
100 discretionary calories
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Popsicles made with

• 100 fruit juice
• Orange
• Apple
• Pineapple
• Grape
• Instant pudding,
• any flavor, made
• with skim milk.
• Your favorite smoothie or shake recipe.

Note MyPyramid recommends making most fruit
choices fruit, not juice.
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Get saucy Meet the mango!

• 1 cup of sliced mango has just 107 calories,
  25 of the Daily Value for vitamin A and NO
  discretionary calories!

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The dish on dishes!

• This versatile dish stacks for easy storage.

• Try using a wine glass as a "fancy" dish.

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Include the MILK and GRAIN groups in your
desserts and snacks!
Yogurt and Fruit Parfait

• Recommended groups
• 1 cup yogurt
• ½ cup fruit
• ¼ cup fat-free granola
• Discretionary calories
• Depends on whetheryogurt was sweetenedwith
  added sugar and sugar content of cereal.

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Peach raspberry smoothie
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Todays Show
1. What are discretionary calories?
2. What's YOUR discretionary calorie level?
4. Use your feet more so you can eat more.
3. Leaving room for discretionary calories.
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• Include at least 30 minutes of moderate to
  vigorous activity a day, 10 minutes or more at a
  time.

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MODERATE physical activities include
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Moderate activity and calories
http//mypyramid.gov/pyramid/calories_used.html
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VIGOROUS physical activities include
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Vigorous activity and calories
http//mypyramid.gov/pyramid/calories_used.html
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Ways to increase physical activity

• Walking up stairs burns almost 5 times more
  calories than riding an elevator.

A mans health can be judged by which he takes
two at a time pills or stairs. Joan Welsh
http//www.cdc.gov/nccdphp/dnpa/stairwell/index.ht
m
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Ways to increase physical activity

• Walk the dog dont just watch the dog walk.

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Ways to increase physical activity
Ask a friend to go with you.
Replace a coffee break with a brisk walk.
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Aim for 10,000 (or more!) steps daily!

• 100 extra calories/day a gain of 10 pounds per
  year
• 2,000 extra steps (about mile)/day burns 100
  calories

Approximate figures
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Quick Quiz
Whats the MINIUMUM amount of activity you need
daily?
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• Give yourself a hand if youre physically active
  at least 30 minutesa day!

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Most important have fun while being active!
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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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With a little planning ( physical activity),
you CAN have your cake EAT IT, too!
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