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Banking Your Calories

Following a healthy diet doesn’t have to exclude tasty treats. In the USDA’s MyPyramid, discretionary calories are those that are left over after picking the healthy choices outlined in each food group. With a little planning and some good choices, you can get your daily recommended intake of fruits, vegetables, grains, healthy oils, meat/beans, and calcium-rich foods and still enjoy some of your favorite treats.

Think of calories as a budget. There are essential calories, and “extra” or discretionary calories. Essential calories are the minimum amount of calories required to meet your nutrient needs recommended by USDA’s MyPyramid. Choosing nutrient dense, lower calorie, lower fat, and unsweetened foods are the best options for your essential calories. If you make healthful choices for your essential calories, you will have some calories left over for extras . . . and meet your recommended nutrient needs too!

If you are physically active, you will have more extra calories to spend. However, many people have only 100 to 300 discretionary calories to use – especially those who aren’t physically active.

Remember that eating an extra 100 calories per day more than your body needs can add up to an extra ten pounds of weight gain in just one year!

In order to leave room for discretionary calories, keep these tips in mind:

• Choose lean protein sources, whole grains without added fat and sugar, low-fat milk, yogurt and cheese, and no added sugar foods most often.
• Fill up on lots of fruits and vegetables.
• Pay attention to portion sizes: eat half-portions when
  dining out, and look for foods available in portion controlled packaging.
• Increase your discretionary calorie allowance by bumping up your exercise time each day to burn calories and increase lean muscle.

It’s very easy to exceed your discretionary calorie allowance, even when making careful food choices. Remember the basics: read labels, control portion sizes, and make activity a daily habit. To learn more about your personalized total energy requirements and discretionary calorie allowance, visit www.mypyramid.gov.

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Sizing Up A Serving

Common sense suggests that how much you eat really matters! What’s a portion? Here are examples of foods matched with objects comparable in size to a single serving:

Food	Looks Like
1 cup potatoes, rice, or pasta	Tennis ball
1 pancake or small waffle	Compact disk
Average bagel	Hockey puck
Medium baked potato	Computer mouse
1 medium sized piece of fruit	Tennis ball
2 tbsp. peanut butter	1 Ping-pong ball
3 ounces cooked meat	Deck of cards
1 ounce cheese	4 dice
2 tbsp. olive oil	1 full shot glass

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More Advice on Portion Sizing

• Measuring cups, spoons, and a small scale for weighing food will provide the best portion control.
• Always use the same size plate, bowl, cup, and glass to make it easier to eyeball portion sizes.
• The palm of an average woman’s hand equals about 4 ounces or 1/2 cup. A woman’s fist is about the size of a piece of fresh fruit or a potato serving.
• Read food labels carefully for serving sizes per package. Packaged foods will often have more than one serving per package.
• To reduce temptation for a second portion, serve portions on the plate in the kitchen before serving at the table.
• Try using smaller sized bowls or plates to force smaller portions and create the perception of having a “full plate.”

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Inside The Pyramid

How many discretionary calories can I have?

This chart lists estimated calorie needs and can be used as a general guide.

Age and Gender	Estimated total calorie need	Estimated discretionary calorie allowance
Not physically active *	1600 calories
Girls 9–13 years old	1600 calories	130
Boys 9–13 years old	1800 calories	195
Girls 14–18 years old	1800 calories	195
Boys 14–18 years old	2200 calories	290
Females 19–30 years old	2000 calories	265
Males 19–30 years old	2400 calories	360
Females 31–50 years old	1800 calories	195
Males 31–50 years old	2200 calories	290
Females 51+ years old	1600 calories	130
Males 51+ years old	2000 calories	265
Pysically active **
Girls 9–13 years old	1600 - 2200 calories	130 - 290
Boys 9–13 years old	1800 - 2600 calories	195 - 410
Girls 14–18 years old	2000 - 2400 calories	265 - 360
Boys 14–18 years old	2400 - 3200 calories	360 - 650
Females 19–30 years old	2000 - 2400 calories	265 - 360
Males 19–30 years old	2600 - 3000 calories	410 - 510
Females 31–50 years old	2000 - 2200 calories	265 - 290
Males 31–50 years old	2400 - 3000 calories	360 - 510
Females 51+ years old	1800 - 2200 calories	195 - 290
Males 51+ years old	2200 - 2800 calories	290 - 425
* These amounts are appropriate for individuals who get less than 30 minutes of moderate physical activity most days. ** These amounts are appropriate for individuals who get at least 30 minutes (lower calorie level) to at least 60 minutes (higher calorie level) of moderate physical activity most days. For children younger than 9 years old, it is recommended to focus on offering healthy foods and encouraging physical activity, instead of counting calories. Adapted from USDA’s MyPyramid.gov

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Spending Calories

Summer provides more opportunity for children and teens to be physically active … and that’s a good thing! The Dietary Guidelines for Americans recommend that children and teens be physically active for at least 60 minutes on most, if not all, days. Activity can be broken up into smaller chunks of time – the important thing is getting in that hour of activity each day.

How about adults? The Guidelines recommend that adults engage in at least 30 minutes of moderate-intensity physical activity, above their usual daily routines, on most days of the week.

While life does seem to get in the way of exercise, it doesn’t have to. Make getting more physical activity a family project. Encourage everyone to think of fun things to do to get up and moving, get off of the sofa and away from the “electronic screens.”

There are literally hundreds of ways to enjoy physical activity together as a family. Here are some tips:

• Bike to the library together.
• Walk or bike to your children’s sports events to cheer for them.
• Have your children come to your sports events and cheer for you.
• Celebrate special occasions – birthdays, holidays, anniversaries – with something active, such as a hike, a volleyball game, or a Frisbee™ match.
• Train together for a charity walk or run.
• Keep a family activity log. Encourage everyone in the family to take part and keep up the good work by posting a physical activity log on the refrigerator.

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MOVE iT! - Choose Your Fun!

To meet physical activity requirements, kids should aim to do more of the activities at the bottom of the physical activity pyramid and less of those at the top.

Your body counts on you to be active to help strengthen your bones and heart, and build muscles.

How much physical activity do kids need?

Get at least 60 minutes a day of moderate activity, most days of the week.

See us on the web: www.fns.usda.gov/tn/Students/index.htm
USDA is an equal opportunity provider and employer.

United States Department of Agriculture Food and Nutrition Service September 2000

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Enjoy Burning Calories

Adults want to have fun too! Here’s a helpful chart of summer activities listing the calories you can burn while having fun (and taking care of a few chores too!)

	LBS.
ACTIVITY *	100	120	140	160	180	200	220	240	260
Backpacking (1 hour w/10 lb. load)	180	216	252	277	324	360	396	432	468
Badminton	150	180	210	240	270	300	330	360	390
Bicycling (6 minutes per mile)	125	150	175	200	225	250	275	300	325
Canoeing (2.5 miles per hour)	70	84	98	112	126	140	154	168	182
Croquet	60	72	84	96	108	120	132	144	156
Gardening (Moderate)	90	108	126	144	162	180	198	216	234
Golfing (walking, w/o cart)	100	120	140	160	180	200	220	240	260
Hiking (no load)	155	186	217	248	279	319	341	372	403
Jogging (12 minutes per mile)	185	222	259	296	333	370	407	444	481
Mowing	135	162	189	216	243	270	297	324	351
Shopping for groceries	60	72	84	96	108	120	132	144	156
Soccer	195	234	273	312	351	390	429	468	507
Swimming (25 yards per minute)	120	144	168	192	216	240	264	288	312
Tennis	160	192	224	256	288	320	352	384	416
Trimming Hedges	105	126	147	168	189	210	231	252	273
Volleyball (leisurely)	70	84	98	112	126	140	154	168	182
Walking (15 minutes per mile)	100	120	140	160	180	200	220	240	260
Washing the car	75	90	105	120	135	150	165	180	195
Weeding	100	120	140	160	180	200	220	240	260
*Calorie values for 1 hour of activity, unless otherwise noted.

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Smart Snack Suggestions

Snacking smart can help you maintain your energy – and even keep you from over-eating at meals. Keep snacks small and choose foods that help you feel full, such as fruits, vegetables and whole grains. Including a bit of protein such as low-fat dairy or nuts can make your snack extra-satisfying.

100 Calorie Choices
- 1 string cheese
- 1 cup skim milk
- 9 baby carrots with 1/4 cup hummus dip
- Mini-box of whole-grain cereal
- 1 squeezable yogurt
- Large apple
- Medium banana
- 1 1/2 cup grapes
- 3 cups light microwave popcorn

200 Calorie Choices
- Half of a frozen whole grain bagel with 1 tablespoon of light cream cheese
- 8 ounces of low-fat milk and two vanilla wafer cookies or ginger snaps
- Toasted whole wheat English muffin with 1 tablespoon of peanut butter
- Apple with 1 ounce of cheddar cheese
- Cereal bar and 4 ounces of low-fat milk
- 8 ounces of low-fat vanilla soymilk with 1/2 banana

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