The Sweeter Side of Good Nutrition
Keeping Treats in
Balance 
Treat Right with
Portioned SweetsAre sweets ok to eat?
Moderation in All Things
It is important to know the distinct difference between moderation and elimination; unless, of course, for dietary restrictions or allergens. This includes sweet treats and desserts.
Sweet treats and desserts can be enjoyed in moderation when being mindful of the portion size, total calories consumed, and daily activity level.
No Need to Eliminate
It is okay to indulge in sweet treats, but make sure it does not become the focus of your daily diet.
Switch It Up
It can be said that too much of anything is never a good thing. Eating a variety of different food groups and even individual foods within a food group will help ensure you cover the recommended daily nutrient requirements.
How do I choose calories wisely?
Discretionary Calories 101
Discretionary calories are found in foods and beverages that contain saturated fats and/or added sugars. Sweet treats are often considered a source of discretionary calories. Although enjoyable and delicious, sweets tend to be higher in sugars and fats, which often means higher in calories and not much nutritional value. Due to this, sweet treats should be consumed in moderate portions.
Room for Discretionary Calories
What does that mean? Discretionary calories are a certain amount of calories left in one’s daily caloric allowance—calories that can be used flexibly, once nutrient needs have already been fulfilled by nutrient-dense foods and beverages.
Two factors determine the amount of food you need to eat each day: 1) your nutrient needs (driven by gender, size and age) and 2) your daily activity level. Most nutrition labels are based on an average adult’s needs of 2,000 calories a day, but it is important to know your specific needs.
Not everyone’s discretionary calorie allowance is the same, so it is important to know what the U.S. Dietary Guidelines for Americans recommend.
| Male, 24, 5’10, 150 lbs. — <30 minutes of activity/day 2400 TOTAL Cals/day up to 330 DISCRETIONARY Cals/day |
| Female, 26, 5’2, 120 lbs. — <30 minutes of activity/day 1800 TOTAL Cals/day up to 160 DISCRETIONARY Cals/day |
| Female, 45, 5’7, 135 lbs. — 30 to 60 minutes of activity/day 2000 TOTAL Cals/day up to 260 DISCRETIONARY Cals/day |
| Male, 52, 6’0, 180 lbs. — 30 to 60 minutes of activity/day 2600 TOTAL Cals/day up to 360 DISCRETIONARY Cals/day |
Know Your Calorie Needs
Portions are best identified after total calories are determined. To determine your calorie needs, visit www.ChooseMyPlate.gov.
One size does not fit all!
Every Calorie Counts
According to Dietary Guidelines: Discretionary calories = Total estimated daily calorie requirement minus essential calories.
Enjoy Treats without Blowing the Calorie Budget
An Energy Balancing Act
Calories are energy, and energy balance is the balance of calories consumed in order to maintain a healthy body weight. Everything you eat and drink that has calories is considered ENERGY IN, while the calories burned during activity is ENERGY OUT. Expending calories (ENERGY OUT) beyond your minimum calorie requirements can lead to weight loss over time.
Exercise is not the only way to burn calories (ENERGY OUT). You also burn small amounts of calories by breathing and digesting food. Performing daily tasks like walking the dog, doing household chores, or pushing a shopping cart in the grocery store burns a moderate amount of calories.
One of the many benefits of adding exercise to your daily life is boosting the amount of calories your body burns during daily tasks. Energy balance does not need to balance out perfectly every day, but rather over time. Keeping it in balance will help maintain a healthy weight.
For example, if you require 2,000 calories per day, but consume an extra 500 calories each day, you will gain a pound a week. Health professionals recommend balancing the excess calories with physical activity or choosing to have less the following day for weight maintenance.
Energy Balance in Real Life
Balancing your “calorie budget”
Managing Energy Balance can be thought of as a “calorie budget.” If your recommended amount of calories is 1,800, think of that as the amount $1,800 to spend in a day. If you were to spend $800 early on in the day on breakfast, you’d have to plan on how to spend your remaining $1,000 (or calories) on the remaining snacks, lunch, and dinner in order to stay within your budget.
Ways to cut 150 calories (ENERGY IN):
- Use fresh fruit as a topping versus syrups or fudge on ice cream
- Share candy or a small dessert with friends
- Swap out a serving of potato chips for a serving of your favorite vegetable
- Drink water instead of a 12-ounce regular soda
Ways to burn 150 calories (ENERGY OUT): (based on a 150-pound person)
- Walk two miles
- Do household chores or yard work for 30 minutes
- Play basketball, football or soccer with your kids or friends for 30 minutes
- Go for a bike ride for 30 minutes
Are sweets ok to eat?
Moderation in All Things
It is important to know the distinct difference between moderation and elimination; unless, of course, for dietary restrictions or allergens. This includes sweet treats and desserts.
Sweet treats and desserts can be enjoyed in moderation when being mindful of the portion size, total calories consumed, and daily activity level.
No Need to Eliminate
It is okay to indulge in sweet treats, but make sure it does not become the focus of your daily diet.
Switch It Up
It can be said that too much of anything is never a good thing. Eating a variety of different food groups and even individual foods within a food group will help ensure you cover the recommended daily nutrient requirements.
How do I choose calories wisely?
Discretionary Calories 101
Discretionary calories are found in foods and beverages that contain saturated fats and/or added sugars. Sweet treats are often considered a source of discretionary calories. Although enjoyable and delicious, sweets tend to be higher in sugars and fats, which often means higher in calories and not much nutritional value. Due to this, sweet treats should be consumed in moderate portions.
Room for Discretionary Calories
What does that mean? Discretionary calories are a certain amount of calories left in one’s daily caloric allowance—calories that can be used flexibly, once nutrient needs have already been fulfilled by nutrient-dense foods and beverages.
Two factors determine the amount of food you need to eat each day: 1) your nutrient needs (driven by gender, size and age) and 2) your daily activity level. Most nutrition labels are based on an average adult’s needs of 2,000 calories a day, but it is important to know your specific needs.
Not everyone’s discretionary calorie allowance is the same, so it is important to know what the U.S. Dietary Guidelines for Americans recommend.
| Activity Level | Total Calories | Discretionary calories | |
|---|---|---|---|
| Male, 24 5’10, 150 lbs. |
<30 minutes of activity/day | 2400 Calories/day | up to 330 Calories/day |
| Female, 26 5’2, 120 lbs. |
<30 minutes of activity/day | 1800 Calories/day | up to 160 Calories/day |
| Female, 45 5’7, 135 lbs. |
30 to 60 minutes of activity/day | 2000 Calories/day | up to 260 Calories/day |
| Male, 52 6’0, 180 lbs. |
30 to 60 minutes of activity/day | 2600 Calories/day | up to 360 Calories/day |
Every Calorie Counts
According to Dietary Guidelines: Discretionary calories = Total estimated daily calorie requirement minus essential calories.
Know Your Calorie Needs
Portions are best identified after total calories are determined. To determine your calorie needs, visit www.ChooseMyPlate.gov.
One size does not fit all!
Enjoy Treats without Blowing the Calorie Budget
An Energy Balancing Act
Calories are energy, and energy balance is the balance of calories consumed in order to maintain a healthy body weight. Everything you eat and drink that has calories is considered ENERGY IN, while the calories burned during activity is ENERGY OUT. Expending calories (ENERGY OUT) beyond your minimum calorie requirements can lead to weight loss over time.
Exercise is not the only way to burn calories (ENERGY OUT). You also burn small amounts of calories by breathing and digesting food. Performing daily tasks like walking the dog, doing household chores, or pushing a shopping cart in the grocery store burns a moderate amount of calories.
One of the many benefits of adding exercise to your daily life is boosting the amount of calories your body burns during daily tasks. Energy balance does not need to balance out perfectly every day, but rather over time. Keeping it in balance will help maintain a healthy weight.
For example, if you require 2,000 calories per day, but consume an extra 500 calories each day, you will gain a pound a week. Health professionals recommend balancing the excess calories with physical activity or choosing to have less the following day for weight maintenance.
Energy Balance in Real Life
Balancing your “calorie budget”
Managing Energy Balance can be thought of as a “calorie budget.” If your recommended amount of calories is 1,800, think of that as the amount $1,800 to spend in a day. If you were to spend $800 early on in the day on breakfast, you’d have to plan on how to spend your remaining $1,000 (or calories) on the remaining snacks, lunch, and dinner in order to stay within your budget.
Ways to burn 150 calories (ENERGY OUT): (based on a 150-pound person)
- Walk two miles
- Do household chores or yard work for 30 minutes
- Play basketball, football or soccer with your kids or friends for 30 minutes
- Go for a bike ride for 30 minutes
Ways to cut 150 calories (ENERGY IN):
- Use fresh fruit as a topping versus syrups or fudge on ice cream
- Share candy or a small dessert with friends
- Swap out a serving of potato chips for a serving of your favorite vegetable
- Drink water instead of a 12-ounce regular soda