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Quick Guide to Healthy Eating December 2012

Quick Guide to Healthy Eating December 2012. Breakfast. Unhealthy. H ealthy. Not eating breakfast!. One of these and a fruit or a glass of pure juice. Snack meal. Unhealthy. H ealthy. Lunch. Unhealthy. H ealthy. ~ total of 250 + 50 + 50 + 0 = 350 kcal.

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Quick Guide to Healthy Eating December 2012

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  1. Quick Guide to HealthyEatingDecember 2012

  2. Breakfast Unhealthy Healthy Not eating breakfast! One oftheseand a fruit or a glass of pure juice

  3. Snack meal Unhealthy Healthy

  4. Lunch Unhealthy Healthy ~ total of 250 + 50 + 50 + 0 = 350 kcal ~ total of 470 + 175 = 635 kcal

  5. Lunch Unhealthy Healthy ONE slice ~ 375 kcal (is oneenough?) + drink (soda is a naturalchoice, right?) ~ 230 kcal + drink (water is a naturalchoice, right?)

  6. Lunch Unhealthy Healthy 3 crispbread, one hard boiled egg, 1 tomato, 2 slicesofmincedfish, 3 slicesofbeetroot, 2 slicesof ham, cucumber, leek, 1 pear, 1 kiwi and 1 glass ofskimmedmilk 450 kcal / 10 g fat / 0 g sugar 1 chochlatemuffinequals: 450 kcal / 26g fat / 26 g sugar

  7. Snack meal Unhealthy Healthy

  8. Dinner Unhealthy Healthy

  9. Dinner Unhealthy Healthy

  10. Dinner Unhealthy Healthy A total ~ 1700 kcal (80 % of RDI) A total of 290 kcal (15 % of RDI)

  11. What is YOUR choice? = ~ 25 kcal ~ 25 kcal (125 grams)

  12. Socialising • Fruit juices • Vegetable juices • Flavored water • If alcohol: • Pure alcohol (less tonic, milk etc.) • White wine, lightbeer Unhealthy Healthy Piñacolada ~ 600 kcal Margarita ~ 700 kcal One ofeach ≈ total of 600 kcal

  13. Control yourportions For stable weight / littleexercise Goodideas

  14. How do you do it? Organiseyour shopping Buy a lunchbox Make it easy for yourself! Always bring a healthy snack withyou!

  15. The costofburningexcesscalories • 1 MET (metabolicequivalent) = 1 kcal/kg/hour • Sitting / reading = 1,3 MET • Normal walking = 3 MET • Moderate swimming= 5,3 MET • Heavy resistance training = 6 MET • Vigouros spinning = 8,5 MET • Running 10 km/t = 9,8 MET Example 1: Normal walking, 60 kg => 3 * 60 kg = 180 kcal / hour Example 2: Running 10 km/t => 9,8 * 70 kg = 686 kcal / hour

  16. Whatthisalsomeans… 100 g ofmilkchoclate • Equals ≈ 540 kcal • If yourweight is 60 kg, youneed to walk for almost 3 hours to burn it off • Or ifyourweight is 70 kg, youneed to run quite fast for 45 min. to burn it off

  17. wishyou a MERRY CHRISTMAS & HAPPY NEW YEAR!

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