Understanding Calories and Balanced Diet

• A calorie is a unit measuring energy from food.
• The body requires a certain amount of calories daily for physical and mental activities.

Calories

• Daily calorie needs rely on age, gender, and physical activity level.
• Active people need more calories compared to sedentary people as they burn more.
• More calories consumed causes weight gain, while fewer calories leads to weight loss.
• Balancing calorie intake with physical activity helps maintain weight.
• The Dietary Guidelines for Americans, 2010, warns most Americans consume more calories than expended, leading to calorie imbalance.
• Weight management requires balancing calorie needs.
• Focus on the source of the calories, not just the amount.
• Processed foods can contain sodium or sugar and less healthy nutrients.
• Fruits, vegetables, and whole grains can provide vitamins, minerals, and fiber with the same amount of calories.
• Choosing nutrient-dense foods, which provide vitamins and minerals with relatively few calories, is important for health.
• Avoid foods with high calories but low nutrients.

Recommended Daily Calories

• Guidelines for daily calorie intake for teens are based on gender, age, and activity level.
• Such estimates are provided by the Dietary Guidelines for America, 2010.
• It costs less than 30 minutes a day of moderate physical activity to be considered sedentary.
• Moderately active includes 30 to 60 minutes a day of moderate physical activity.
• Active includes 60 or more minutes a day of moderate physical activity

Nutrition Facts Label

• Every processed food item must have a Nutrition Facts Label by law.
• Nutrition Facts Label provides information to choose healthier foods and is regulated by the FDA, following a standard format.
• The sections of the sample label have been numbered.
• Serving size is a standard measurement of a particular food.
• Pay attention to the suggested servings per container and compare to the amount consumed.
• The number of calories in a serving and those calories that come from fat are given.
• The total calorie count (250 per serving) is moderate, but 44% are from fat.
• Most people should get about 30% of their total daily calories from fat.
• 40 to 90 calories per serving = a low-calorie food
• 100 to 300 calories per serving = a moderate-calorie food
• 400 or more calories per serving = a high-calorie food
• The nutrients section tells how much of different nutrients are in the product.
• Limit fat, cholesterol, and salt (sodium intake).
• Consume dietary fiber, vitamins, and minerals.
• The footnote explains how many grams of total fat, saturated fat, cholesterol, sodium, carbohydrates, and fiber to consume each day.
• It is dependent on age, gender, and activity level.
• Food labels show values for diets of 2,000 and 2,500 calories per day to estimate the amount of these nutrients that are healthy.
• Percent Daily Value (PDV) tells the percentage of the daily recommended amount of each nutrient a food item provides.

MyPlate

• In 2010, the US Department of Agriculture replaced an older food pyramid with the MyPlate food guidance system.
• MyPlate focuses on a healthy diet and lifestyle (exercise).
• It emphasizes maintaining calorie balance, focusing on nutrient-dense foods, and limiting sodium, sugar, and trans fats.
• Everyone consumes calories to survive, therefore, consuming the right amount daily based on age, gender, and activity level is key.
• To maintain a healthy weight, calories consumed should equal those burned through activity therefore, to lose weight, consume fewer calories than you burn.
• To improve the “calories in” side, choose healthier foods and avoid oversized portions.
• To boost the "calories out" side, aim for 60 minutes of moderate to vigorous physical activity each day.
• Nutrient-dense foods contain healthy nutrients without added sugar, salt or fat.
• Fruits and vegetables are low-calorie and provide vitamins and minerals, while whole grains are sources of fiber.
• MyPlate advises low-fat or non-fat dairy products for the same calcium without saturated fat.
• Intake of sodium and sugar lead to health problems like obesity, heart disease, and diabetes.
• MyPlate advises checking food labels for the lowest sodium content.
• Opt for water instead of sugary drinks.

The Grain Group

• The grain group includes bread, cereal, rice, pasta, and crackers.
• Grains have whole grains, containing the entire grain kernel, and refined grains, which have been milled
• Milling removes fiber, iron, and B vitamins.
• Whole grains include buckwheat, bulgur, oatmeal, wild rice, and whole-wheat versions of bread, crackers, pasta, and tortillas.
• Grains provide complex carbohydrates that give your body energy.
• Whole grains helps reduce the risk of coronary heart disease and other chronic diseases, and are an excellent source of dietary fiber.
• 6 to 8 ounces a day should come from grains, half of which should come from whole grains.
• A 1-ounce serving of grains equals a slice of bread, a cup of ready-to-eat cereal flakes or about 1/2 cup of cooked pasta or rice
• Check the ingredient list for the words “whole” or “whole-grain.”
• Choose whole grain, multigrain or cracked wheat breads over white flour breads.
• Choose whole-grain rice, pasta, crackers or breakfast cereals. Try quinoa, bulgur or whole-wheat couscous

The Vegetable Group

• The vegetable group has five subgroups based on nutritional content.
• Dark green color group includes broccoli, spinach, kale and romaine lettuce
• Red and orange color group includes carrots, sweet potatoes, tomatoes and pumpkin
• Starchy type group includes white potatoes, corn and green peas
• Dry beans and peas group includes kidney beans, pinto beans, legumes and chickpeas
• Other vegetables group includes green beans, celery, cabbage and zucchini.
• Vegetables provide vitamins A, C and E, folic acid, and fiber.
• Some vegetables reduce the risk of heart disease and high cholesterol.
• Potassium-rich vegetables help maintain healthy blood pressure.
• 2½ to 3 cups per day is the recommended intake for teens.
• For a week, eat 1½ to 2 cups of dark green vegetables and legumes, 5 to 6 cups of red and orange vegetables and starchy vegetables, including 4 to 5 cups of other vegetables.
• ½-cup equivalent is ½ cup of cut-up raw or cooked vegetable, one cup of raw leafy vegetable or ½ cup of vegetable juice.
• Make half of your plate fruits and vegetables
• Vary your veggies
• Eat more dark green vegetables, red and orange vegetables and dry beans and peas and minimize starchy vegetables
• Include vegetables in snacks, lunch and dinner
• Add dark green or orange vegetables to soups, stews, casseroles and stir-fries.
• Substitute a green salad instead of fries or chips.
• Try a main dish salad for lunch or dinner.

The Fruit Group

• The fruit group includes any fruit or 100% fruit juice, fresh, canned, frozen, dried, whole, cut-up or pureed.
• Fruits provide vitamins A and C, folic acid, simple carbohydrates and fiber, and help to reduce the risk of chronic diseases
• Potassium-rich fruits help maintain healthy blood pressure.
• 1½ to 2 cups per day is the recommended intake for teens.
• A ½-cup equivalent is ½ cup of fresh, frozen or canned fruit, a medium piece of fruit, ¼ cup of dried fruit or ½ cup of fruit juice.
• Make half of your plate fruits and vegetables.
• Consume a variety of fruits
• Go easy on fruit juices, as they can be very high in sugar
• Add fruit to salads or cereals.
• Have fruit with low-fat yogurt dip or a baked apple for dessert instead of cake.
• Try a fruit smoothie for breakfast
• Carry an apple, pear, orange or other fruit with you if you need a snack.
• Choose fruits canned in juice or water over those canned in light or heavy syrup

The Dairy Group

• The dairy group consists of all liquid milk products, yogurt, cheese and ice cream.
• Those foods with little or no calcium, such as cream cheese, cream and butter, are not part of the dairy group.
• Dairy products provide calcium for bone and dental health and vitamin D, which helps the body maintain levels of calcium and phosphorous.
• Insufficient calcium can cause osteoporosis, a disease that weakens the bones and increases the risk for fractures and pain.
• Milk and yogurt also contain potassium, which helps to maintain healthy blood pressure.
• 3 cups per day is the recommended intake for teens.
• A 1-cup equivalent is a cup of milk or yogurt, 1 ½ ounces of natural cheese or 2 ounces of processed cheese.
• Consume low-fat or fat-free dairy products.
• Snack on low-fat yogurt, smoothies or a bit of cheese and crackers.
• If you don't drink milk, consume other calcium-fortified foods and beverages
• Choose plants that are high in calcium, such as dark green leafy vegetables.
• Osteoporosis is a disease that causes deterioration and weakening of bone tissue

The Protein Group

• The protein group consists of meat, poultry, fish, eggs, nuts, dry beans and peas.
• Dry beans and peas are included in both the vegetable and the protein groups.
• Like meats, dry beans are sources of iron and zinc.
• They contain lots of dietary fiber and nutrients (folate).
• Proteins provide a variety of nutrients, like B vitamins, niacin, riboflavin and iron.
• Many fish, such as salmon, trout and herring, provide essential fatty acids
• Essential fatty acids cannot be produced in the body and must be obtained from food, helping to build cells, produce hormones and protect against heart disease and stroke.
• 5 to 6½ ounces per day is the recommended intake for teens.
• A 1-ounce equivalent is an ounce of meat, poultry or fish, an egg, a tablespoon of peanut butter, ½ ounce of nuts or ½ cup of dry beans.
• Choose white meats (such as pork) and poultry over red meat.
• Replace red meat with fish, beans, peas, nuts and seeds.
• Cooking meat by frying or breading adds fat and calories, therefore bake, broil or grill your meats.
• Select the leanest meat cuts possible and choose ground beef that is marked "extra lean" or at least 90% lean.
• Trim fat from meat and remove poultry skin before cooking and eating.
• Drain fat from ground meats after cooking.
• Choose nuts as a snack, in salads or in main dishes.
• Try meatless main dishes
• Choose lean lunch meats

Oils

• Though not a food group, oils are included in the MyPlate food guidance system as a source of vitamin E and fatty acids.
• Oils are fats that are liquid at room temperature, such as vegetable oils used in cooking.
• Some foods, such as mayonnaise, salad dressings and soft margarine, are mainly oil
• Solid fats are oils that are solid at room temperature, like butter, stick margarine and shortening.
• Solid fats contain more saturated fats and trans fats than oils.
• Fats supply energy and aid in the absorption of vitamins A, D, E and K.
• Some oils, such as olive and canola, contain essential fatty acids that promote a healthy heart.
• 5 to 6 teaspoons per day is the recommended intake for teens.
• A 1-teaspoon equivalent is a tablespoon of low-fat mayonnaise, 2 tablespoons of light salad dressing or a teaspoon of vegetable oil.
• Keep your total oil/fat intake to between 20-30% of your daily calories.
• Choose fats from healthy sources, 10% should come from saturated fats.
• Choose fat-free, low-fat or lean meat, poultry and dairy products.
• Select products lowest in saturated fat, trans fat and cholesterol, limiting those with saturated fats
• Limit foods containing partially hydrogenated vegetable oils.
• Substitute vegetable oils for solid fats

Empty Calories

• Empty calories include calories from added sugars and solid fat that adds calories without many nutrients.
• Solid fats are fats that are solid at room temperature, containing more saturated fats and/or trans fats than oils.
• Trans fat is a partially hydrogenated vegetable oil found in many fried or packaged baked foods.
• Sugars can be naturally present in foods or added to foods in preparation with brown sugar, corn sweetener, corn syrup, dextrose, fructose, honey, lactose, molasses, sucrose and syrup.
• Added sugars contain calories but few or no nutrients, increasing the risk of obesity.
• Sugar also contributes to tooth decay and cavities.
• Solid fats and trans fats can raise cholesterol levels.
• Those not physically active should limit empty calories to 160 to 265 calories per day.
• Choose and prepare beverages with little added sugar
• Drink water
• Limit foods with saturated and trans fats.
• Choose low-fat or sugar-free versions of foods when available.
• Examine ingredient lists for added sugars.
• Limit sweet snacks and dessert.

Salt

• Salt (sodium) is not a food group, but it is a common ingredient in many foods and is naturally present in foods
• It is usually sold as “iodized” salt, meaning that it contains the mineral iodine.
• Most of the salt comes from prepared foods such as chips, canned foods, lunch meat and soups.
• Iodine is necessary for the health of the thyroid gland.
• Too much can cause fluid retention, elevated blood pressure and other metabolic imbalances.
• Consuming excess salt increases risks of coronary heart disease, stroke, congestive heart failure and kidney disease.
• Based on a 2,000 calorie diet, consume less than 1 teaspoon (2,300 mg) per day is the recommended intake for teens.
• Prepare foods from fresh ingredients.
• Look for reduced-salt or unsalted items
• Add flavor with fresh herbs and spices.
• Eat foods high in potassium to counteract the negative effects of salt on blood pressure.

Learn about calories as energy units in food and how the body uses them. Understand how daily calorie needs vary based on age, gender, and activity level and the importance of balancing calorie intake with physical activity for weight management. Discover how choosing nutrient-dense foods helps maintain a healthy lifestyle.