by Lisa Drayer, MA, RD
When it comes to our health, this time of year can be a challenge for many of us. Between holiday parties and family get-togethers, it can feel like we’re eating non-stop – and I’m not talking about salads and crudités. It’s important not to deprive yourself of your favorite holiday foods, but you don’t want to go overboard either. Below is a chart describing just how many minutes of various activities you would have to complete in order to burn off the calories in your favorite holiday foods and beverages. Staying active is key as it will not only keep your weight in check; it will also give you an energy boost and decrease stress levels during this time of year. I’ve been doing pilates and jogging three times per week. What are your goals?
FOOD |
CALORIES |
ACTIVITY NEEDED TO BURN IT OFF |
| Brie (1 oz) | 95 | Chopping wood/logs, 14 minutes |
| Mixed nuts (1/2 cup) | 407 | Brisk walk, 90 minutes |
| White wine (5 oz) | 100 | Jogging, 13 minutes |
| Shrimp (3 oz) | 85 | Yoga, 19 minutes |
| Ham (1 slice, 4 oz) | 102 | Cleaning the house, 26 minutes |
| Chocolate covered strawberries (3) | 114 | Vacuuming, 30 minutes |
| Holiday sugar cookie (1 large) | 230 | Elliptical, 23 minutes |
| Holiday fruitcake (1 piece) | 510 | Ice-skating, 82 minutes |
Calorie Counts of Alcoholic Beverages and Exercise Equivalents
DRINK |
CALORIES |
EXERCISE NEEDED TO BURN IT OFF |
| Kir Royale (2.5 oz) | 75 | 17 minute brisk walk (4 mph) |
| Vodka or Rum, 80 proof (1.5 oz) | 96 | 22 minute brisk walk (4 mph) |
| White wine (5 oz) | 100 | 13 minute jog |
| Red wine (5 oz) | 106 | 14 minute jog |
| Beer (12 oz can or bottle) | 140 | 31 minutes of yoga |
| Cosmopolitan Cocktail (5 oz) | 264 | 26 minutes on the elliptical |
| White Russian (4 oz) | 293 | 44 minutes of aerobics |
| Chocolate Martini (5 oz) | 376 | 67 minutes on the stationary bike |
| Egg nog (8 oz) | 544 | 69 minutes of skiing |
Exercise Equivalents are based on a 150 pound woman. Source: ESHA database; www.drinksmixer.com