Budgeting Calories for Once-in-a-While Foods
Your daily “calorie budget” is based on your age, gender and physical activity level. For good health, experts recommend spending most of your calorie budget on choices from the five food groups that supply the most vitamins, minerals and other nutrients and the fewest calories from solid fats and added sugars.

Depending on which foods you choose, how much you eat and how active you are, you may have some “extra” calories left over in your budget.

Special tip: Step carefully!

• Most people have just a small amount of extra calories to spend.
• Portion sizes are key especially for once-in-a-while foods such as treats, sweets and drinks.

Maximizing “Extra Calories”

• If you regularly…
  • Get physical activity;
  • Choose forms of foods and beverages that are lower in calories, solid fats and/or added sugars;
• …then you occasionally can
  • Eat more foods from any food group;
  • Add some higher-calorie forms of foods or beverages—those that contain solid fats or added sugars;
  • Add fats or sugars to foods, such as sauces, salad dressings, butter or syrup;
  • Consume foods or drinks that contain mostly fats or caloric sweeteners, such as some snacks and soft drinks.

Once again, let common sense be your guide. With practice, you will learn your way safely through this set of foods. Remember, a mistake here is just one error in judgment. See it as that, and go on with the day by day step-by-step program you have begun.