If you spent your calories like you did your money, would you be spending them wisely?

1. Know how. Know now.
How $hould You $pend
Your Calorie $alary?
your weight over time by adjusting Automatic Millionaire, popularized the
Alice Henneman, MS, RD calories and physical activity is the term Latte Factor® to demonstrate the
UNL Extension Educator most helpful. power of saving a few dollars daily by
ahenneman1@unl.edu Be aware that 100 extra forgoing unnecessary purchases. Over
calories per day can add up several years, you can save thousands
USDA’S MyPlate symbolizes a to a 10 pound weight gain in of dollars! The same can apply to
simple, personalized approach to one year! Examples of 100 calories calories — by saving a few calories
remind consumers to make healthy include: daily, you can save thousands of
food choices and be active every day. • 2 tablespoons of sugar, jelly, jam, or calories over several years!
syrup Balance food calories with activity
• 1 tablespoon of butter or margarine level. Recommended minimum levels
• 1/3 large (4-inch diameter) doughnut of physical activity include:
• 2/3 can of a regular soft drink •Adults: 2 hours and 30 minutes of
David Bach, author of The moderate-intensity activity weekly
(i.e. 30 minutes, 5 times/week) OR
1 hour and 15 minutes of vigorous-
11 Ways to Get intensity activity weekly (i.e. 15
Physically Active Without minutes, 5 times/week)
•6–17 years: 60 minutes daily of
Going to the Gym moderate and vigorous activity
1. Walk up and down the soccer •2–5 years: No specific recommen-
or softball field sidelines while dation other than to play actively
watching the kids play. several times each day
2. Replace a coffee break with Moderate aerobic activity
Think of MyPlate as a “calorie a brisk walk. Use a rest room increases breathing and heart rate
salary” guide that helps you get the further away from your office. somewhat while vigorous aerobic
3. Take a brisk walk around the
most health and enjoyment from mall BEFORE you shop.
activity greatly increases heart rate
what you eat. Plan calories the same as 4. Use the stairs as much as pos- and breathing. If you are short on
major expenses — such as a car, house, sible — even if you don’t need time, get active 10 minutes 3 times a
or vacation. anything upstairs or downstairs! day.
Four “budgeting” steps follow: 5. Stand while you’re on the phone.
6. Walk while waiting for your $tep 2 — Choose the
$tep 1 — Stay Within plane. Most Value for
Your Calorie Budget 7. Get off the bus or out of your
Knowing your daily calorie needs car a distance from your desti- Calorie $alary
based on your age, gender, height, nation. Get the most for your “calorie
weight, and physical activity level 8. Use your exercise bicycle or salary” by eating more “nutrient-
treadmill while watching TV.
may be a helpful reference point in 9. Speed clean your house! dense” foods.
deciding whether calories consumed 10.Take the dog for a walk — don’t Nutrient-dense foods and
are appropriate in relation to the watch the dog walk! beverages provide vitamins,
amount needed daily. However, 11. Dance! minerals, and other beneficial
monitoring whether you maintain Continued on next page
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.
®
Extension’s educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln
and the United States Department of Agriculture.

2. from preceding page
substances and relatively few calories
without solid fats in the food or added
Nutrient-Dense vs. Not Nutrient-Dense
to it and without added sugars, refined Calories in nutrient-dense form of the food
starches, and sodium. Calories in not nutrient-dense form of the food
Nutrient-dense foods retain
75% lean
naturally occurring components, such Breaded, fried ground
as dietary fiber. When choosing foods chicken strips beef patty
250
from the grain group, make at least
246 90% lean
half your grains whole grains. calories Sweetened
ground 236
200 Baked beef patty calories
All vegetables, fruits, whole grains, applesauce
seafood, eggs, beans and peas, unsalted chicken 184
nuts and seeds, fat-free and low-fat 150 breast 173 calories
Unsweetened calories
dairy, and lean meats and poultry are 138 applesauce
nutrient dense when prepared without 100 calories
solid fats or sugars. 105
Reducing or eliminating some less calories
nutrient-dense foods saves calories 50
and MONEY!
0
$tep 3 — Consider the 3 oz. 1 cup 3 oz., cooked
“True Cost” of Poor Source: Data from the USDA Agricultural Research Service, Food and Nutrient Database for
Nutrition Dietary Studies 4.1. http:// www.ars.usda.gov/Services/doc
Foods that do little to meet
nutrient needs — even if they’re
within our calorie salary — can put
our HEALTH and MONEY at risk. • fruit and vegetable consumption taste good as well as are good for you!
The 2010 Dietary Guidelines lowers blood pressure, Spend your “calorie salary” wisely!
recommend a diet rich in fruits and • adding low-fat, high-calcium foods
vegetables, whole grains, and fat-free to a diet high in fruits and vegetables References:
and low-fat dairy products for persons further lowers blood pressure, and • Choose MyPlate at http://ChooseMyPlate.gov
• Dietary Guidelines for Americans, 2010 at
aged 2 years and older. • even greater reductions occur when http://www.cnpp.usda.gov/DGAS2010-PolicyDocu-
Healthy diets may help reduce sodium intake is restricted. ment.htm
or eliminate the need for, and cost According to the Centers for • Dietary Guidelines, 2010 at a Glance Slide
Presentation, USDA Center for Nutrition Policy and
of, medications for some people. Disease Control and Prevention, Promotion
Also, foods may contain additional “Healthy eating is associated with • Nutrition Facts, Centers for Disease Control and
substances and provide benefits reduced risk for many diseases, Prevention at www.cdc.gov/healthyyouth/nutrition/
facts.htm
not available from fortified foods, including several of the leading causes • Selected Messages for Consumers, USDA Center for
nutrient supplements, and vitamin/ of death: heart disease, cancer, stroke, Nutrition Policy and Promotion at http://cnpp.usda.
mineral pills. Many interactions occur and diabetes.” gov/Publications/DietaryGuidelines/2010/PolicDoc/
Selectedmessages.pdf
among food constituents (such as
fiber, nutrients, and phytochemicals) $tep 4 — Plan a Budget • U.S. Secretary Kathleen Sebelius, Department of
Health and Human Services, May 16, 2011
that affect disease risk. The “Dietary for YOU http://geneva.usmission.gov/2011/05/16/sebelius-
chronic-diseases-a-growing-health-problem-for-
Approaches to Stop Hypertension” Fine-tune what you’re already countries-everywhere
(DASH Eating Plan) clinical study eating to meet MyPlate guidelines.
showed: As you “budget,” choose foods that
For more information about healthy eating, visit http://food.unl.edu
This is a peer reviewed publication