Gaining a couple of pounds each year can really add up over time. 

According to the Calorie Control Council, the average American could “gobble” down 4,500 calories during a holiday meal-- or that’s more than double what most American adults require in an entire day (approximately 2,000 calories). 

Marie Roth, registered dietitian for Blythedale Children’s Hospital & Kohl’s Eat Well, Be Well Program lets you know how to burn off those extra calories

Activity

To burn 1,500 calories

To burn 2,000 calories

To burn 2,500 calories

Walking (3.5 mph)

5 hours

6.5 hours

8.3 hours

Hatha yoga

5 hours

6.5 hours

8.3 hours

Raking/mowing lawn

4.75 hours

6.25 hours

7.8 hours

Heavy House Cleaning

4.5 hours

6 hours

7.5 hours

Golf (carrying clubs)

3.75 hours

5 hours

6.25 hours

Stair Climber

 

3.5 hours

4.5 hours

5.5 hours

Snow shoveling

3.5 hours

4.5 hours

5.5 hours

Hiking or Skiing

3.3 hours

4.4 hours

5.5 hours

Ice skating/sledding

3 hours

4 hours

5 hours

Rock Climbing

2.2 hours

2.8 hours

3.5 hours

 

Note:  These calories are an average—smaller & lighter individuals may burn fewer than listed and larger, & heavier individuals may burn a bit more than what is listed here. 


Food

Serving Size

Calories

Total Fat

Added Sugars

Sodium

Potato chips

1 oz. (10 chips)

150

10 g

 

170 mg

Vegetable crudite (raw)

1 cup

20

0 g

 

20 mg

Sour cream & Onion dip

2 Tbsp

60

5 g

 

250 mg

Crackers and Cheese

2 crackers + 1 oz cheddar

145

11 g

 

232 mg

Roasted Turkey (no skin)

4 slices (4 oz.)

190

6 g

 

80 mg

Rib Roast

2 slices (4 oz.)

336

21 g

 

190 mg

Brisket

3 slices (4 oz.)

310

24 g

 

172 mg

Cornbread

1 square

152

5 g

5 g

317 mg

Bread stuffing

1 cup

355

17 g

 

882 mg

Potato Latke

2 (3-inch)

200

8 g

 

420 mg

Giblet gravy

½ cup

178

13 g

 

625 mg

Sweet Potato Casserole

1 cup

276

6 g

31 g

510 mg

Mashed Potatoes

1 cup

238

8 g

 

666 mg

Noodle Kugel

½ cup

393

16 g

 

523 mg

Green Bean Casserole

1 cup

143

8 g

 

60 mg

Red Cabbage (cooked)

1 cup

32

0 g

3 g

390 mg

Carrots (glazed)

1 cup

217

12 g

18 g

258 mg

Cranberry Sauce

1/2 cup

209

0 g

44 g

20 mg

Eggnog (w/o alcohol)

1 cup

342

19 g

21 g

140 mg

Cranberry Juice Cocktail

1 cup

140

0 g

28 g

5 mg

Apple Juice/Cider

1 cup

117

0 g

 

7 mg

Cheesecake

1/12 of 9″ cake

412

25 g

21 g

280 mg

Apple Crisp

1 cup

402

9 g

48 g

502 mg

Pumpkin Pie

1/8 of 9″ pie

323

15 g

25 g

349 mg

Apple Pie

1/8 of 9″ pie

356

17 g

23 g

400 mg

Pecan Pie

1/8 of 9″ pie

456

21 g

23 g

320 mg


These materials are provided to you by
Blythedale Children’s Hospital and Kohl’s Eat Well, Be Well Nutrition Outreach Program.
For more tips and information, please visit www.blythedale.org/kohls

 

Kohl's Eat Well, Be Well Program

Blythedale Children's Hospital, through the generosity of Kohl’s Department Stores, is proud to offer Blythedale and Kohl's Eat Well, Be Well, an innovative outreach program designed to bring health and nutrition education to schools throughout Westchester and Putnam counties. Through this program, Blythedale staff members teach healthy eating habits to children by providing curricula, training and educational tools to school districts throughout the area. The program provides general nutrition guidelines to students, parents and school faculty. Blythedale Children's Hospital offers experts in nutrition and health-education to speak with local parenting groups, PTAs and school personnel.

©2014 Blythedale Children's Hospital. All contents of this site are the express property of Blythedale Children's Hospital and may not be reproduced without our express written permission.

 

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