Check list by Gillian Cummings-Bell BA (Hon’s) M.SC
Whether you are a Personal Trainer, Fitness Instructor or GroupEx teacher, give your clients this check list.
Well! it’s that time of year again and doesn’t it come around quickly. As well as planning our present list we are also planning how to celebrate the festive season. Being born north of the border, in true Scottish tradition, we are busily filling our house with Christmas foods. Or perhaps not!!! Watch this space.
On average individuals in the UK consume around 6500 kcals per day on Boxing day and Christmas day, eating all of those extra goodies. This increased eating pattern can increase dramatically from as early as the beginning of December when all of the Christmas parties begin. Many of us will also reduce our exercise as we get busy with social engagements.
With this in mind its important to understand the impact of all of the extra kcals on weight gain. One lb of fat in our body is equal to 3500 kcals. If we normally need 2500 kcals each day, and eat 2500 kcals each day then our weight stays the same and doesn’t increase. However, if we eat extra kcals above what our body uses it will be stored as fat.
Do The Math!!!
Lets say every day between now and the new year (40 days ish) we eat or drink 1000 kcals extra in the form of Christmas goodies, more than our body needs (and that includes alcohol) then you will put on 11 lbs of fat
1000Kcals x 40 days = 40,000 /3500 (Kcals in 1lb fat) = 11lbs of fat gain
Disaster! and that’s assuming we only eat or drink 1000 Kcals more per day than we need. Potentially on the holiday days we can eat 3 to 4000 more. Of course we will all be back in the gym or classes in January trying to work it off.
To work it off a 1lb of fat in an average workout that burns say 500 kcals it will take seven workouts. Is it worth it? You may well ask!
The key is not to put it on!
To help we have prepared a Christmas Food Kcal list so that you all can see what foods are most dangerous.
|
Food |
Brand/Type |
Portion Size |
Kcals |
| Roast Turkey | Batleys Best |
100g |
98 |
| 1 slice approx 35g | Tesco Finest |
100g |
112 |
| Sainsbury’s |
100g |
120 |
|
| Bernard Mathews |
100g |
143 |
|
| M & S |
100g |
130 |
|
| Roast Potatoes | Sunflower Oil |
100g |
149 |
| Aunt Bessies |
100g |
167 |
|
| Sweet Potato |
6 wedges |
140 |
|
| Dry Roasted |
100g |
75 |
|
| Pigs In Blankets | Tesco |
4 |
200 |
| Pringles |
1 (25g) |
129 |
|
| Homemade |
1 normal |
86 |
|
| Schwan’s |
1 |
94 |
|
| House of Raeford |
1 |
38 |
|
| Gravy | Bisto Granules |
50 ml |
15 |
| Tesco |
50ml |
34 |
|
| Bisto Vegetable |
50ml |
14 |
|
| Turkey Juice Gravy |
50ml |
45 |
|
| Roast Parsnips | Home Cooked |
65g |
55 |
| Aunt Bessie’s Honey Glazed |
65g |
170 |
|
| Tesco |
¼ pack |
245 |
|
| Sainsbury’s |
65g |
93 |
|
| M & S |
65g |
123 |
|
| Red Cabbage | M & S Braised In Red Wine |
½ pack |
180 |
| Steamed |
½ cup |
28 |
|
| Sainsbury’s |
100g |
97 |
|
| Tesco’s with Apple |
100g |
107 |
|
| Stuffing | Paxo Sage & Onion |
50g |
60 |
| Aunt Bessies |
1 ball |
60 |
|
| Sausage Meat Stuffing |
25g |
125 |
|
Food |
Brand/Type |
Portion Size |
Kcals |
| Christmas Pud | Homemade |
1 slice |
306 |
| Tesco |
100g |
295 |
|
| M & S |
100g |
315 |
|
| Tesco’s Finest |
100g |
288 |
|
| Duchy Original |
100g |
200 |
|
| Sainsbury’s |
100g |
280 |
|
| Trifle | Homemade |
150g |
300 |
| Tesco Strawberry |
150 |
240 |
|
| Cadbury Chocolate |
150 |
392 |
|
| M & S |
1/4 |
240 |
|
| Birds Eye |
1/4 |
180 |
|
| Double Cream | Elmlea |
50ml |
175 |
| Sainsburys Extra Thick |
50ml |
224 |
|
| Tesco’s |
50ml |
225 |
|
| Brandy Sauce | Tesco’s Finest |
50g |
53 |
| Morrison’s |
50g |
115 |
|
| Bird’s |
50 |
45 |
|
| Brandy Butter | Waitrose |
30 |
164 |
| Tesco’s |
30 |
167 |
|
| M & S |
30 |
145 |
|
| Mince Pies | Tesco’s Finest |
1 |
260 |
| Sainsbury’s Taste The Difference |
1 |
228 |
|
| M & S Deep Filled |
1 |
225 |
|
| Quality Street | Nestle |
3 sweets |
132 |
| Matchmakers |
4 sticks |
82 |
|
| Chocolate Brazils | M & S |
1oz |
168c |
| Roses | Cadbury’s |
1 chocolate |
50 |
| Celebration | Mars |
1 sweet |
40 |
| Selection Box | Cadbury Dairymilk |
1 bar |
110 |
|
Drink |
Brand/Type |
Portion Size |
Kcals |
| Red Wine | 13.5% proof |
125ml |
85 |
| Large Red Wine |
250ml |
166 |
|
| White Wine | 11-12% |
125ml |
92 |
|
250ml |
185 |
||
| Champagne | Brut Cuvee |
½ bottle |
312 |
| Sparkling Wine |
125ml |
164 |
|
| Moet & Chandon |
125ml |
103 |
|
| Laurent Perrier |
125ml |
88 |
|
| Bailey’s | Original Irish Cream |
100ml |
327 |
| Port | 20% Proof |
100ml |
150 |