Holiday Eating

Posted: Nov 21 in Healthy Eating Menu by

Holiday foods and the number of minutes required to burn them off!

Prime Rib
Amount: ½ pound (8oz)
Calories: 675
Walk: 174
Bike: 96
Run: 72
Swim: 82
Yoga: 230
Dance: 115		 Cracker with cheese
Amount: 1 cracker
Calories: 71
Walk: 18
Bike: 10
Run: 8
Swim: 9
Yoga: 24
Dance: 12		 Cocktail peanuts
Amount: 3 ounces (90 nuts)
Calories: 510
Walk: 131
Bike: 72
Run: 54
Swim: 62
Yoga: 173
Dance: 87
Cheese Lasagna with meat sauce
Amount: 9-ounces slice
Calories: 490
Walk: 126
Bike: 70
Run: 52
Swim: 60
Yoga: 167
Dance: 83		 Christmas Cookies
Amount: 2 cookies
Calories: 120
Walk: 31
Bike: 17
Run: 13
Swim: 15
Yoga: 41
Dance: 20		 Candy Cane
Amount: One ½-ounce cane
Calories: 55
Walk: 14
Bike: 8
Run: 6
Swim: 7
Yoga: 19
Dance: 9
Honey Glazed Ham
Amount: 6 ounces
Calories: 210
Walk: 54
Bike: 30
Run: 22
Swim: 26
Yoga: 71
Dance: 36		 Fruit Cake
Amount: 3.5 ounce slice
Calories: 325
Walk: 84
Bike: 46
Run: 35
Swim: 40
Yoga: 111
Dance: 55		 Homemade Pumpkin Pie
Amount: 1 slice (1/8 of a pie)
Calories: 316
Walk: 81
Bike: 45
Run: 34
Swim: 38
Yoga: 107
Dance: 54
Bite-Sized Mini Pizza
Amount: 4 minis
Calories: 163
Walk: 42
Bike: 23
Run: 17
Swim: 20
Yoga: 55
Dance: 28		 Pecan Pie
Amount: 1 slice(1/8 of a pie)
Calories:503
Walk: 130
Bike: 71
Run: 54
Swim: 61
Yoga: 171
Dance: 86		 Mini Crab Cakes
Amount: 4 pieces (57 grams)
Calories: 70
Walk: 18
Bike: 10
Run: 7
Swim: 9
Yoga: 24
Dance: 12
Chicken Fingers
Amount: 2 pieces (1.5 ounces)
Calories: 240
Walk: 62
Bike: 34
Run: 26
Swim: 29
Yoga: 82
Dance: 41		 Cheddar Cheese
Amount: 2 cubes (1 ounce)
Calories: 110
Walk: 28
Bike: 16
Run: 12
Swim: 13
Yoga: 37
Dance: 19		 Dinner Roll
Amount: 1 large (3-1/2” diameter)
Calories: 136
Walk: 35
Bike: 19
Run: 14
Swim: 17
Yoga: 46
Dance: 23
Ritz Crackers
Amount: 5 crackers
Calories: 80
Walk: 21
Bike: 11
Run: 9
Swim: 10
Yoga: 27
Dance: 14		 Gingerbread Cookie
Amount: 1 cookie
Calories: 145
Walk: 37
Bike: 21
Run: 15
Swim: 18
Yoga: 49
Dance: 25		 Regular Beer
Amount: 12 ounces
Calories: 153
Walk: 39
Bike: 22
Run: 16
Swim: 19
Yoga: 52
Dance: 26
Martini
Amount: 4 ounces
Calories:274
Walk: 71
Bike: 39
Run: 29
Swim: 33
Yoga: 93
Dance: 47		 White Wine
Amount: 4 ounces
Calories: 98
Walk: 25
Bike: 14
Run: 10
Swim: 12
Yoga: 33
Dance: 17		 Eggnog
Amount: 1 cup
Calories: 343
Walk: 88
Bike: 49
Run: 37
Swim: 42
Yoga: 111
Dance: 5

References:

Run – 564 per hour / 9.4 calories burned per minute 5 mph (12 min/mile) / 8 METS

Walk – 231 per hour / 3.85 calories burned per minute 3.0, level, moderate pace, firm surface. Pace / 3.3 METS

Bike – 423 hour / 7:05 calories burned per minute. Bicycling, 10-11.9 mph, leisure, slow, light effort / 6 METS

Swim – 490 / 8.17 calories burned per minute. Swimming laps, freestyle, slow, moderate or light effort/ 7 METS

Yoga – 175 hours / 2, 916 calories burned per minute Hatha Yoga / 2.5 METS

Dance – 352 hours / 5,875 calories burned per minute. Dancing / 5 METS

*Based on 155 pound person, the more weight of the individual the more calories burned per hour.

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