Can you compensate for overeating at the holidays by doing more exercise? Yes…and no. You might be surprised to learn how much time it actually takes to expend the calories you consume with those holiday favorites. The table below lists some common holiday foods and the exercise required to expend them.
Calories, in this example, are “burned up” through either elliptical training (at moderate intensity averaging 500 calories per hour or 8.3 calories per minute) or on a treadmill (at a very brisk walk that averages 280 calories per hour or 4.6 calories per minute).
If you need help getting your intake back on track after the holidays, call one of our Registered Dietitians in Nutrition Counseling at 401-348-3342 or see our Nutrition Services page for more information.
| Food | Calories | Exercise Time to Burn off on Elliptical (8.3 cal/min.) | Exercise Time to Burn off on Treadmill (4.6 cal/min) |
|---|---|---|---|
| Pie slice (8/pie) | 350-600 | 45 to 75 min. | 75 to 120 min. |
| Stuffing, 1 cup | 180-260 | 21 to 31 | 38 to 56 |
| Eggnog, 4 oz. | 200 | 24 | 43 |
| Wine, 4 oz. glass | 160-200 | 19 to 24 | 34 to 43 |
| Lasagna, 5 oz. | 400 | >48 | 85 |
| Pepperoni/Cheese appetizer, 1 oz | 230 | 31 | 56 |
| 1 Homemade cookie | 200 | 24 | 43 |
| 10 chips, 2 TBLS dip | 250 | 30 | 55 |
| Mashed potatoes with gravy | Up to 400 | 48 | 90 |
| Crescent roll | 100 | 13 | 23 |