"Discretionary Calories When following a balanced, healthful diet with many nutrient-dense foods, you may consume enough of your daily nutrients before you reach your daily calorie limit. The remaining calories are discretionary (to be used according to your best judgment). To find out your discretionary calorie allowance, add up all the calories you consumed to achieve the recommended nutrient intakes and then subtract this number from your recommended daily caloric allowance. For example, someone who has a recommended 2,000-calorie per day diet may eat enough nutrient-dense foods to meet requirements after consuming only 1,814 calories. The remaining 186 calories are discretionary. See Table 12.5 “Sample Menu Plan Containing 2,000 Calories”. These calories may be obtained from eating an additional piece of fruit, adding another teaspoon of olive oil on a salad or butter on a piece of bread, adding sugar or honey to cereal, or consuming an alcoholic beverage 1 . The amount of discretionary calories increases with physical activity level and decreases with age. For most physically active adults, the discretionary calorie allowance is, at most, 15 percent of the recommended caloric intake. By consuming nutrient-dense foods, you afford yourself a discretionary calorie allowance. Table 12.5 Sample Menu Plan Containing 2,000 Calories 1. US Department of Agriculture. MyPyramid Education Framework. Accessed July 22, 2012. 424 | MyPlate Planner Meal Calories Total Meal/Snack Calories Breakfast 1 scrambled egg 92 with sliced mushrooms and spinach 7 ½ whole-wheat muffin 67 1 tsp. margarine-like spread 15 1 orange 65 8 oz. low-sodium tomato juice 53 299 Snack 6 oz. fat-free flavored yogurt 100 with ½ c. raspberries 32 132 Lunch 1 sandwich on pumpernickel bread 160 with smoked turkey deli meat, 30 4 slices tomato 14 2 lettuce leaves 3 1 tsp. mustard 3 1 oz. baked potato chips 110 ½ c. blueberries, with 1 tsp. sugar 57 8 oz. fat-free milk 90 467 Snack 1 banana 105 7 reduced-fat high-fiber crackers 120 225 Dinner 1 c. Greek salad (tomatoes, cucumbers, feta) 150 with 5 Greek olives, 45 with 1.5 tsp. olive oil 60 3 oz. grilled chicken breast 150 ½ c. steamed asparagus 20 with 1 tsp. olive oil, 40 with 1 tsp. sesame seeds 18 ½ c. cooked wild rice 83 with ½ c. chopped kale 18 1 whole-wheat dinner roll 4 with 1 tsp. almond butter 33 691 (Total calories from all meals and snacks = 1,814) Discretionary calorie allowance: 186 (Total calories from all meals and snacks = 1,814) Discretionary calorie allowance: 186 MyPlate Planner | 425"