Discretionary Calories

Discretionary calories are defined as any calories that have no nutritious value. They are the extras.

These include desserts and junky snacks, but also honey, jelly, ketchup, mayo, salad dressing – all those extra things we put on food to dress it up.

You are allowed 150 of these calories every day, or 1050 per week. These can not be banked beyond the week.

Keeping an accurate food journal will help you be aware of these items.

While overall calorie count is not required for all food, accurate count of these calorie accumulations is. See Food Journal/Shameless Plug.

Here are a few sample portions that would equal 300 calories: 2 chocolate chip cookies, 5 Oreo’s, normal sized candy bars ~ 220 cals, 2 little bags of chips, 2 Regular Coke’s.

Here is a list of discretionary calories items, BLACK LIST:

• Cookies
• cake
• chips
•  ice cream
• regular pop
• Koolaid
• Frosting
• donuts
• honey
• sugar  
• jam
• coffee cream
• sour cream
• Mayo
• alcohol
• whip cream
• ketchup
• bbq sauce
• teriyaki sauce
• butter
• margarine
• choc syrup
• candy
• bacon
• salami, summer sausage
• Cool whip, whipping cream
• chocolate
• choc chips
• pancake syrup
• margarine
• bologna
• pastries
• cinnamon and caramel rolls
• pie
• brownies/bars
• salad dressings (exception:vinegar/olive oil dressing)
• croutons
• sugar cereal
• pizza rolls, french fries, onion rings, mozza sticks, tator tots, store bought hash browns
• Cheesecake
• most crackers*

*Wheat Thins and Triscuits are made with whole grain, ok crackers
Discretionary Gray List (Use in moderation, partial nutrition, high fat):

Pepperoni Pizza, use thin crust

Hot Dogs (look for lower fat versions, without sulfates/sulfites)

Boxed dinners (look for 0 trans fat)

Fish Sticks, Frozen Meals

White bread, buns

Sugar free jello, SF pudding, SF frozen yogurt, other SF products