Quick Guide to Healthy Eating

December 2012

Breakfast

Unhealthy HealthyNot eating breakfast!

One of these and a fruit or a glass of pure juice

Snack meal

Unhealthy Healthy

Lunch

Unhealthy Healthy

~ total of 470 + 175 = 635 kcal ~ total of 250 + 50 + 50 + 0 = 350 kcal

Lunch

Unhealthy Healthy

ONE slice ~ 375 kcal (is one enough?)+ drink (soda is a natural choice, right?)

~ 230 kcal+ drink (water is a natural choice, right?)

Lunch

3 crispbread, one hard boiled egg, 1 tomato, 2 slices of minced fish, 3 slices of beetroot, 2 slices of ham, cucumber, leek, 1 pear, 1 kiwi and 1 glass of skimmed milk

450 kcal / 10 g fat / 0 g sugar

Unhealthy Healthy

1 chochlate muffin equals:450 kcal / 26g fat / 26 g sugar

Snack meal

Unhealthy Healthy

Dinner

Unhealthy Healthy

Dinner

Unhealthy Healthy

Dinner

Unhealthy Healthy

A total ~ 1700 kcal (80 % of RDI) A total of 290 kcal (15 % of RDI)

What is YOUR choice?

~ 25 kcal

=

~ 25 kcal (125 grams)

SocialisingUnhealthy

Healthy

One of each ≈ total of 600 kcal

• Fruit juices• Vegetable juices• Flavored waterIf alcohol:• Pure alcohol (less tonic, milk etc.)• White wine, light beer

Piña colada ~ 600 kcalMargarita ~ 700 kcal

Control your portions

For stable weight / little exercise Good ideas

How do you do it?

Organise your shopping Buy a lunch box

Make it easy for yourself!Always bring a healthy snack with you!

The cost of burning excess calories

1 MET (metabolic equivalent) = 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 / hourExample 2: Running 10 km/t => 9,8 * 70 kg = 686 kcal / hour

What this also means…

100 g of milk choclate

• Equals ≈ 540 kcal• If your weight is 60 kg, you

need to walk for almost 3 hours to burn it off

• Or if your weight is 70 kg, you need to run quite fast for 45 min. to burn it off

wish you a

MERRY CHRISTMAS&

HAPPY NEW YEAR!