Important: If you plan to use these slides to present to others

1. Important: If you plan to use these slides to present to others • This power point presentation is designed to be used with school and community audiences, e.g., faith communities, civic organizations, AAUW, Habitat for Humanity, Food Pantries, as we collaborate with others to help our family and community members eat healthy food patterns—and reduce the high overweight and obesity rates in our country. At the same time, we also want our community members to support the FCS education programs which can also help address this issue. • Use/adapt these slides for your own presentations, i.e., add your name, position, etc. on title slide and share your connection to FCS, i.e., FCS teacher, teacher educator, member of AAFCS, etc. • Verbally give credit to Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension for developing the slides based on the Dietary Guidelines for Americans, 2010, that have been peer reviewed in 2011. Essentially, she is your co-presenter. • Use these slides to introduce yourself and FCS education and ways FCS can help with the obesity issue in your community and state and distribute the Empowering FCS Education Brief.

2. How Should You Spend Your CALORIE Salary?

3. Slides adapted from Alice Henneman, MS, RD ahenneman1@unl.edu http://food.unl.edu UNL Extension ~ Lancaster County food.unl.edu/web/fnh/educational-resources This is a peer reviewed publication • February, 2012Adapted and updated from an earlier “Spending Your Calorie Salary” by Alice Henneman and Bev Benes ” Speaker Name Employer Contact Information

5. Features and Benefits of Family and Consumer Sciences (FCS)

6. Family and Consumer Sciences (FCS) Areas of Study* • Nutrition and Wellness • Food Preparation and Safety • Consumer and Family Resources, including Financial Literacy • Parenting • Reasoning for Action • Career, Community and Family Connections • Family • Human Development • Interpersonal Relationships • *National Standards for FCS • http://nasafacs.org/national-standards-competencies.html

7. What is a 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

8. Spending Your “Calorie Salary” Think of MyPlateas a “calorie salary” guide that helps you get the most health and enjoyment from what you eat

9. Spending Your “Calorie Salary” Plan calories the same as major expenses — such as a car, house, or vacation

10. Or, You May Have Trouble Ahead!

11. Spending Your “Calorie Salary” 4 “Budgeting” Steps to Follow

12. 4 Budgeting $teps • Stay within your calorie budget • Choose the most value for your calorie salary • Consider the “true cost” of poor nutrition • Plan a budget for YOU

13. 4 Budgeting $teps • Stay within your calorie budget • Choose the most value for calorie salary • Consider the “true cost” of poor nutrition • Plan a budget for YOU

14. 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.

15. Example of 100 Calories 2 tablespoons of sugar, jelly, jam, or syrup

16. Beware the Cost of Extra Calories 10 extra pounds per year 100 extra calories per day

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

18. Example of 100 calories 1 tablespoon butter or margarine

19. Example of 100 calories 10 Large jelly beans

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

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

22. 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.

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

24. Balance food calories with physical activity level Food Calories Physical Activity

25. 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)

26. Recommended Minimum Levels of Physical Activity: 6-17 years 60 minutes daily of moderate and vigorous activity

27. Recommended Minimum Levels of Physical Activity: 2-5 years No specific recommendation other than to play actively several times each day

28. Moderate aerobicactivitymoderatelyincreases heart rate and breathing

29. Vigorous aerobic activity greatly increases heart rate and breathing

30. Short on Time? Get active for 10 minutes 3 Times a day

31. NOT a Solution! “Whenever I feel the need to exercise, I lie down until it goes away.” ~ Robert Maynard Hutchins

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

33. Ways to Increase Physical Activity Ways to Increase Physical Activity Walk up and down the soccer or softball field sidelines while watching the kids play.

34. Ways to Increase Physical Activity Replace a coffee break with a brisk walk.

35. “Walking isn’t a lost art — one must, by some means, get to the garage.” ~Evan Esar

36. Ways to Increase Physical Activity Use a restroom furthest away from your office.

37. Ways to Increase Physical Activity Take a brisk walk around the mall BEFORE you shop.

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

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

40. Ways to Increase Physical Activity Ways to Increase Physical Activity Stand while you’re talking on the phone.

41. Ways to increase physical activity Ways to Increase Physical Activity Walk while waiting for your plane.

42. Ways to increase physical activity 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.

43. Ways to increase physical activity Ways to Increase Physical Activity Use your exercise bicycle or treadmill while watching TV.

44. Ways to increase physical activity Ways to Increase Physical Activity Speed up as you clean your house!

45. Choose shoes which promote walking. (at least some of the time!)

47. Most Important — Have Fun While Being Active!

48. And … Don’t go to Extremes Unless You Know What You’re Doing!!!

49. 4 Budgeting $teps • Stay within your calorie budget • Choose the most value for calorie salary • Consider the “true cost” of poor nutrition • Plan a budget for YOU

50. Get the most for your “calorie salary”by eating more “nutrient-dense” foods