`Balance Day`? - Voedingscentrum

VC_Fld Balance Day at Work_nw:Opmaak 1
08-05-2008
13:52
Pagina 1
Company restaurant menu
Kcal per portion*
Bread and bread substitutes
Rusk (10g)
Wholemeal bread sandwich
(1 slice, 35g)
White bread and butter (1 slice, 35g)
Croissant (40g)
Brown bread roll (50g)
White bread roll (50g)
Crispbread (1 slice, 10g)
Currant bun (50g)
Rye bread (1 slice, 45g)
Wheatbread bun (50g)
Cheese, ham and egg sandwich
(205g)
Cheese croissant (60g)
Warm snacks
Croquette roll (120g)
Chips, no sauce (1 tray, 150g)
Mincemeat hot dog (80g)
Meat-filled pastry (100g)
Chicken satay and sauce
(1 skewer, 50g)
Sausage roll (70g)
Sausage sandwich (75g)
Spreads
Low-fat margarine (for 1 slice, 5g)
Margarine / butter (for 1 slice, 5g)
Chocolate sprinkles (for 1 slice, 15g)
Hazelnut spread (for 1 slice, 15g)
Jam (for 1 slice, 15g)
Peanut butter (for 1 slice, 15g)
Fruit sprinkles (for 1 slice, 15g)
Full-fat Gouda cheese
cheese (for 1 slice, 20g)
30+ cheese (for 1 slice, 20g)
40
75
90
170
120
130
35
130
80
120
•
•
350
240
310
460
210
250
95
270
290
20
35
70
80
35
95
60
75
55
•
•
Company restaurant menu (continued)
Kcal per portion*
Kcal per portion*
Spreads (continued)
Low-fat cheese spread
(for 1 slice, 15g)
Full-fat Brie cheese (for 1 slice, 20g)
Goats’ cheese (for 1 slice, 20g)
Port Salut (for 1 slice, 20g)
Chicken breast (for 1 slice, 15g)
Filet Américain (for 1 slice, 20g)
Liver paté (for 1 slice, 15g)
Raw ham (for 1 slice, 15g)
Roast beef (for 1 slice, 15g)
Salami (for 1 slice, 15g)
Shoulder ham (for 1 slice, 15g)
Sausage (for 1 slice, 15g)
Boiled egg (50g)
Fried egg (50g)
Egg salad (for 1 slice, 30g)
Curried chicken salad
(for 1 slice, 30g)
Sandwich spread (for 1 slice, 15g)
Tuna salad (for 1 slice, 30g)
Russian salad (1 scoop 50g)
Beef salad (1 scoop 50g)
Salmon salad (for 1 slice, 30g)
Sauces
Ketchup (1 stick, 10ml)
Mayonnaise (1 stick, 20ml)
Mustard (1 stick, 4ml)
Oil-free salad dressing
(1 stick, 20ml)
Yoghurt-based salad dressing
(1 stick, 20ml)
Fruit and vegetables
Vegetable salad with oil-free
dressing (1 dish, 70g)
Cucumber or tomato (115g)
Strawberries (1 dish, 100g)
Banana (100g)
Fresh fruit salad (1 dish, 125g)
Kiwi (75g)
Mandarin orange (55g)
Melon (1 slice, 120g)
Pear or apple (120g)
•
* Adult average portion sizes
On a Balance Day, choose low-calorie food. Products marked
with a green spot are an especially good choice.
25
65
40
65
25
30
55
30
25
60
20
50
75
110
75
85
35
85
75
75
85
10
10
25
90
65
30
25
30
60
•
•
•
•
Soups
Creamy soup (1 bowl, 250ml)
Clear soup (1 bowl, 250ml)
Kcal per portion*
10
150
5
10
55
120
90
•
•
•
•
•
•
•
•
•
•
•
•
Desserts
Fruit smoothie (1 large glass, 220ml) 110
Low-fat fruit yoghurt with
sweetener (1 dish, 150ml)
55
Full-fat fruit yoghurt (1 dish, 150ml) 140
Warm meals
Noodles (1 portion, 500g)
Meat, vegetables and potatoes
(1 portion, 500g)
Fried rice (1 portion, 500g)
Spaghetti Bolognese
(1 portion, 500g)
Snacks
Doughnut (55g)
Cheesecake bun (50g)
Liga bar (15g)
Mars bar (60g)
Milkbreak bar (20g)
Muffin (50g)
Snickers bar (60g)
Sultana bar (1 stuks 15g)
Twix bar (1 bar, 30g)
•
830
410
820
600
230
150
55
270
90
210
310
60
150
•
Drinks
Skimmed milk (1 large glass, 225ml)
Low-fat milk (1 large glass, 225ml)
Full-fat milk (1 large glass, 225ml)
Buttermilk (1 large glass, 225ml)
Low-fat yoghurt drink
(1 large glass, 225ml)
Low-fat chocolate milk
(1 large glass, 225ml)
Full-fat chocolate milk
(1 large glass, 225ml)
Tea, no sugar (1 glass, 150ml)
Tea with sugar (1 glass, 150ml)
Coffee, no sugar or milk
(1 cup, 125ml)
Coffee with milk and sugar
(1 cup, 125ml)
Coca-cola (1 large glass, 225ml)
Sinas (1 large glass, 225ml)
Sprite (1 large glass, 225ml)
Mineral or tap water
(1 large glass, 225ml)
AA drink (1 large glass, 225ml)
Iced tea (1 large glass, 225ml)
Dubbelfris (1 large glass, 225ml)
Fruit juice (1 glass, 150ml)
90
110
140
70
•
70
•
•
180
200
5
25
•
0
•
35
90
85
85
0
120
80
90
70
•
A Balance
Day
at Work
VC_Fld Balance Day at Work_nw:Opmaak 1
08-05-2008
13:53
Pagina 4
What is a ‘Balance Day’?
A Balance Day at Work – how it’s done
Tips for eating less
A Balance Day is a day of ‘less’ after a day of
‘more’. If you ate too much today, then have a
Balance Day tomorrow. This keeps your weight
in balance. A Balance Day is not a diet day;
you simply eat a healthy variety of foods, while
avoiding extras like sweets and snacks, sugary
drinks and alcohol. And you are more active.
A Balance Day is simply an active, healthy day!
The Balance Day = eating less and moving more!
Would a Balance Day be right for me?
Everyone occasionally eats and drinks too much, what with eating
out, birthday treats, business lunches, office drinks, parties and holidays.
Occasionally a day like this is no problem; if you have a Balance Day the
next day, your weight will stay the same. This matters to everyone.
It makes sure that you don’t get overweight - and if you are overweight
already, Balance Days make sure you don’t get any heavier.
Make a workday a Balance Day! 5 good reasons:
1. Workdays generally have a regular rhythm. You know the hours you
will be working and when you will stop for something to drink or eat.
This routine allows you to think in advance about difficult moments.
2. You spend a lot of time at work. It is a good idea to take care about
what you eat and drink during these hours. After a successful Balance
Day, you will find it easier to eat healthily on other days.
3. You already know what kind of food and drink is available at work.
So you can think ahead about what to eat and what not to eat on
a workplace Balance Day, and it is easier to resist temptation.
While shopping on your free days it’s easier to ‘bump into’ the
ice-cream man…
4. Your colleagues can help you. Tell them you’re having a Balance Day.
5. A working day is not a party… for most of us, anyway. Which makes
it easier to eat healthily and be more active.
A healthy weight
Why is it so important to have a healthy weight? Check out
www.voedingscentrum.nl for more information. You can
find out straight away whether your weight is a healthy
one; the site has a BMI meter and details on measuring
your waistline.
Breakfast
- Don’t skip breakfast. If you don’t feel like eating first thing in the morning,
make a sandwich and eat it at work.
- Eat healthily. Wholegrain bread, low-fat margarine and a low-calorie
spread (check the table for some examples). Or have a bowl of low-fat
yoghurt with muesli.
Lunch
- Bring your own healthy, tasty lunch. Making your own lunchbox is a good
idea - you get to decide exactly what you’d like to eat on a Balance Day.
It’s cheap, too.
- Get to the canteen in time. Do you buy your lunch in the canteen? Then
don’t wait until you’re fainting from hunger; this makes it hard to resist
fatty snacks and other calorie bombs.
- Choose light. Avoid deep fried snacks. Grilled snacks, cream soups and
salads with dressing and croutons often have more calories than you think.
Use the table (turn the page) to make better choices.
- Fancy something sweet? Have a sugar-free,
low-fat dessert or a bowl of fruit.
Between meals
- Fruit and raw vegetables only. On a Balance
Day you should avoid extras like sweets and
snacks, but fruit and raw vegetables are fine.
- Take a break. Do you nibble at snacks all day at your
desk? This is bad for your teeth - and your weight, too.
You can easily end up eating much more than you think.
So when you want to eat or drink something, take a break.
- Birthday cake? Just say ‘No thanks, I’m having a Balance Day’.
- Hide the sweeties. Make life easier for yourself and get those sweets off
your desk. Miss them? Have a bowl of cherry tomatoes or carrots to hand
instead.
- Mid-morning or mid-afternoon dip? Have a cup of clear soup.
- Still dying for a snack? Do something completely different. Get some coffee,
climb the stairs, have a chat with a colleague, brush your teeth; do something.
Collective Balance Days
After a company outing or drinks, why not decide to all
have a Balance Day? No birthday cakes; sweet tins filled
with cherry tomatoes, carrots, radishes or fruit. And ask
your canteen manager to put healthier food on the menu.
The end of your workday - the start of your Balance Evening!
- On the way. At the train station, at the petrol station, even riding your
bike home: snacks and calorie-rich foods are everywhere. Be prepared:
take an apple or a sandwich to eat on the way.
- Home cooking. Healthy, delicious, quick and cheap? Easy. Visit
www.recepten.voedingscentrum.nl for more than 100 Balance Day
recipes you can cook up in less than 15 minutes. Or order
the Balansdag Kookboek with recipes and tips (written
in dutch) in our webshop, www.voedingscentrum.nl
Tips for a more active life
- Cycle or walk to work.
Is it really too far? Then get out a couple
of tram stops early, park the car further
away, or combine the train with the bike!
- Visit your colleagues. Do you want to discuss something
with a colleague? Don’t email or telephone - visit. Take the stairs instead
of the lift as often as you can.
- Take a walk during your breaks.
- Stretch and exercise. Many workplaces have posters showing exercises you
can do to prevent RSI. Check them out and do the exercises a few times a
day. Check whether you are active enough on www.wateetenbeweegik.nl
- Sports appointments. Make dates with your colleagues to do some sports
right after work.
Balance every day
On a Balance Day you make a point of eating healthy food and being active,
but of course this is a good idea on any day. Make every day a balanced one:
• You had a piece of cake in the morning? Then have a light lunch.
• Drinks? Keep your alcohol intake down by making
every other drink a glass of water.
• Stay off the fried snacks. Download the free
Snackwijzer (written in dutch) from our webshop,
www.voedingscentrum.nl to find out how many
calories snacks have.
At www.netherlandsnutritioncentre.nl you will find an
English summary of the website www.voedingscentrum.nl
Do the Balance Day test!
Would you like some personal tips on healthier living? Go
to www.voedingscentrum.nl and do the Balance Day test.
Or take a look at www.30minutenbewegen.nl