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Calories
What are discretionary calories?
certain number of calories is needed to keep your body functioning and provide energy for physical activities. Think of
the calories you need for energy like money you have to spend. Each person has a total calorie “budget.” This budget can
be divided into “essentials” and “extras.”
With a financial budget, the essentials are items like rent and food. Movies and vacations and other thigs are extras .
In a calorie budget, the “essentials” are the minimum calories required to meet your nutrient needs. By selecting the
lowest fat and no-sugar-added forms of foods in each food group you would make the best nutrient “buys.” Depending on the
foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These
calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any
food group. They are your “discretionary calories.”
Each person has an allowance for some discretionary calories. But, many people have used up this allowance before
lunch-time! Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who
are not physically active. For many people, the discretionary calorie allowance is totally used by the foods they choose
in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.
You can use your discretionary calorie allowance to:
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Eat more foods from any food group than the food guide recommends.
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Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese,
sausage, biscuits, sweetened cereal, and sweetened yogurt.
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Fats or sweeteners can be added to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.
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Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.
For example, assume your calorie budget is 2,000 calories per day. Of these calories, you need to spend at least 1,735
calories for essential nutrients, if you choose foods without added fat and sugar. Then you have 265 discretionary
calories left. You may use these on “luxury” versions of the foods in each group, such as higher fat meat or sweetened
cereal. Or, you can spend them on sweets, sauces, or beverages. Many people overspend their discretionary calorie
allowance, choosing more added fats, sugars, and alcohol than their budget allows.
How many discretionary calories can I have?
The discretionary calories allowance is based on estimated calorie needs by age/sex group. calorie needs are increased by physical activity, so those who are more
physically active need more total calories and have a larger discretionary calorie
allowance. The discretionary calorie allowance is part of total estimated calorie needs, not in addition to total
calorie
needs. The chart gives a general guide.
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