1. Quick Guide to Healthy Eating December 2012

2. Breakfast UnhealthyHealthy Not eating breakfast! One of these and a fruit or a glass of pure juice

3. Snack meal UnhealthyHealthy

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

5. Lunch UnhealthyHealthy ONE slice ~ 375 kcal (is one enough?) + drink (soda is a natural choice, right?) ~ 230 kcal + drink (water is a natural choice, right?)

6. 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

7. Snack meal UnhealthyHealthy

8. Dinner UnhealthyHealthy

9. Dinner UnhealthyHealthy

10. Dinner UnhealthyHealthy 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 Unhealthy Healthy One of each ≈ total of 600 kcal Fruit juices Vegetable juices Flavored water If alcohol: Pure alcohol (less tonic, milk etc.) White wine, light beer Piña colada ~ 600 kcal Margarita ~ 700 kcal

13. Control your portions For stable weight / little exercise Good ideas

14. How do you do it? Organise your shoppingBuy a lunch box Make it easy for yourself! Always bring a healthy snack with you!

15. 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 / hour Example 2: Running 10 km/t => 9,8 * 70 kg = 686 kcal / hour

16. 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

17. wish you a MERRY CHRISTMAS & HAPPY NEW YEAR!