sample - personal best · low fat yogurt. it won’t weigh you down like a big fat muffin. think b4...

Swim for 1 Hour, 15 MinutesBurning up 585 calories in 1 fast food fried extra crispy chicken breast will take a very long swim afterward – 1 hour and 15 minutes.

LIGHTEN UP:Fried chicken is an old-time recipe for wrecking your diet. The healthiest chick pick: skinny skinless breast grilled with a light marinade.

585 calories

585

THINK B4 YOU EAT®

CALORIES COUNT

160 calories

Swim for 20 MinutesBurning up 160 calories in 4.6 ounces of chicken breast dressed with veggies and herbs takes a 20-minute swim.

Activity calorie counts are for a person weighing 150 pounds. © 2009 Oakstone® Publishing, LLC, dba Personal Best.® All rights reserved. • www.personalbest.com

Think Before You Eat® is owned by Charles Stuart Platkin, J.D. , M.P.H. PC 61081

In Partnership with:

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E160

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E160calories

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900 calories

Climb Stairs for 2 ½ HoursBurning up the 900 calories in a 6-oz snack pack of potato chips takes 2 ½ hours of stair climbing. Are your knees up to it?

LIGHTEN UP:Can’t resist potato chips? Don’t even start. Opt for the obvious alternative: fresh popped popcorn.

THINK B4 YOU EAT®

CALORIES COUNTIn Partnership with:

Climb Stairs for 7 MinutesYou can burn up the 62 calories in 2 cups of plain popcorn, perhaps the perfect snack, in 7 minutes of stair climbing.

62calories

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Burning up the 900 calories

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900 calories in a 6-oz snack pack

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in a 6-oz snack pack of

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of in a 6-oz snack pack of in a 6-oz snack pack

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in a 6-oz snack pack of in a 6-oz snack packpotato chips takes 2 ½ SA

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potato chips takes 2 ½ hours of stair climbing. SA

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hours of stair climbing. Are your knees up to it? SA

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Are your knees up to it? SAMPL

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EClimb Stairs

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EClimb Stairs for 7 Minutes

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Efor 7 MinutesYou can burn up the 62 calories

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EYou can burn up the 62 calories in 2 cups of plain popcorn, perhaps

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Ein 2 cups of plain popcorn, perhaps the perfect snack, in 7 minutes

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Ethe perfect snack, in 7 minutes of stair climbing.

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Eof stair climbing.

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E62

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62 calories

Mow Lawn for 1 ½ HoursBurning up the 450 calories in these chocolates takes 1 ½ hours of lawn mowing.

Mow Lawn for 10 MinutesYou can burn up the 62 calories in an orange in 10 minutes of lawn mowing.

LIGHTEN UP:Chocolate creams are little calorie bombs. If you can’t stop at 1, pick a piece of fruit instead.

450 calories

THINK B4 YOU EAT®


calories



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Golf for 2 HoursBurning up the 660 calories in these 3 oatmeal raisin cookies takes 2 hours of cart-free golfing.

Golf for 17 MinutesYou can burn up the 94 calories in half a cantaloupe in 17 minutes of cart-free golfing – and keep your weight on course.

LIGHTEN UP:Craving cookies? Taste temptation awaits you everywhere. Fruit is flavorful too and packed with nutrients.

660 calories

THINK B4 YOU EAT®


94 calories

Burning up the 660 calories

94calories



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120 calories

Bike for 16 MilesBurning up the 600 calories in a medium order of french fries takes a 16-mile bike ride, over 2 hours.

Bike for 3.5 MilesYou can burn up the 120 calories in a plain baked potato biking 3.5 miles in less than 20 minutes.

LIGHTEN UP:Potatoes are healthy fare but french fries are rich enough to seriously dent your daily calorie quota.

calories

THINK B4 YOU EAT®


600 Activity calorie counts are for a person weighing 150 pounds. © 2009 Oakstone® Publishing, LLC, dba Personal Best.® All rights reserved. • www.personalbest.com


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250 calories

Dance for 1 Hour, 37 MinutesBurning up 512 calories in this hamburger takes 1 hour and 37 minutes of dancing nonstop.

Dance for 47 MinutesYou can burn up the 250 calories in this turkey sandwich by dancing for 47 minutes.

LIGHTEN UP:Enjoy a high-energy lunch on the light side with lean meats, veggies and whole-grain bread.

512 calories

THINK B4 YOU EAT®




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EBurning up 512 calories in this

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EBurning up 512 calories in this hamburger takes 1 hour and

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Ehamburger takes 1 hour and 37 minutes of dancing nonstop.

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E37 minutes of dancing nonstop.

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E51

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630 calories

Clean House for 3 ½ HoursBurning up the 630 calories in this chocolate chip muffin takes 3 ½ hours of house cleaning.

LIGHTEN UP:Power up mid-morning with high-energy, low fat yogurt. It won’t weigh you down like a big fat muffin.

THINK B4 YOU EAT®


this chocolate chip muffin takes

154 calories

calories

Clean House for 51 MinutesYou can burn up the 154 calories in a cup of low fat plain yogurt and berries by cleaning house for 51 minutes.



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for 3 ½ HoursBurning up the 630 calories in SA

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Burning up the 630 calories in this chocolate chip muffin takes SA

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this chocolate chip muffin takes 3 ½ hours of house cleaning. SA

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3 ½ hours of house cleaning. SAMPL

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EClean House for 51 Minutes

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Efor 51 MinutesYou can burn up the 154 calories

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Ein a cup of low fat plain yogurt and berries by cleaning house

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Eand berries by cleaning house for 51 minutes.

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500 calories

Play Tennis for 1 HourBurning up a half order of fast food nachos with 500 calories will take 1 hour of tennis.

LIGHTEN UP:Beware of bar menus and appetizers before dinner. Those little nibbles can be fatty, cheesy, fried and loaded with calories.

THINK B4 YOU EAT®


84 calories

Play Tennis for 10 MinutesYou can burn up the 84 calories in this energizing shrimp cocktail with 10 minutes of tennis.

500calories



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Burning up a half order of fast food nachos with 500 calories SA

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food nachos with 500 calories will take 1 hour of tennis.SA

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will take 1 hour of tennis.SAMPL

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1457 calories

210 calories

Walk for 7 HoursBurning up the 1457 calories in this stack of flapjacks takes 7 hours of walking. Better get going.

Walk for 1 HourYou can burn up the 210 calories in this bowl of cereal with 1 hour of walking — what a healthy way to start your day.

LIGHTEN UP:Breakfast is the most important meal of the day. A healthy, balanced breakfast breaks your “fast” first thing, supplies steady energy for hours, and helps aid weight loss.

THINK B4 YOU EAT®




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EWalk for 7 Hours

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EWalk for 7 HoursBurning up the 1457 calories

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Burning up the 1457 calories in this stack of flapjacks takes SA

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in this stack of flapjacks takes 7 hours of walking. Better SA

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get going.

Walk for 1 Hour

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EWalk for 1 HourYou can burn up the 210 calories

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EYou can burn up the 210 calories in this bowl of cereal with 1 hour

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Ein this bowl of cereal with 1 hour of walking — what a healthy way

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Eof walking — what a healthy way to start your day.

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Eto start your day.

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Bike for 1 Hour, 20 MinutesBurning up the 600 calories in 2 slices of pepperoni pizza will take 1 hour and 20 minutes of biking.

Bike for 25 MinutesYou can burn up the 180 calories in this vegetable chicken noodle soup with a 25-minute bike ride.

LIGHTEN UP:What’s for lunch? Grab a greasy piece of pizza and be done – or relax over a nutritious bowl of vegetable soup to power you right through the afternoon.

THINK B4 YOU EAT®


600 calories 180

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Climb Stairs for 2 HoursBurning up 699 calories in a chicken pot pie takes 2 hours of stair climbing. Whew!

Climb Stairs for 30 MinutesYou can burn up 196 calories in a 3-ounce salmon filet with 30 minutes of stair climbing.

LIGHTEN UP:For good taste and good heart health, enjoy a serving of fish 2 times a week. Grilling a filet is easy as pie, without the fat saturated crust.

699 calories

699

THINK B4 YOU EAT®


196 calories



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EBurning up 699 calories

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EBurning up 699 calories in a chicken pot pie takes

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Ein a chicken pot pie takes 2 hours of stair climbing.

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E196

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110 calories

Walk for 6 HoursBurning up the 1200 calories in this ice cream sundae takes 6 hours of walking. How sweet is that?

Walk for 30 MinutesYou can burn the 110 calories in this fruit bowl with a 30-minute walk. Enjoy an after-dinner walk before dessert.

110 LIGHTEN UP:Create some new desserts with fresh or frozen fruit. A big bowl of berries and melon is so easy, sweet and juicy.

1200 calories

1200

THINK B4 YOU EAT®




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Burning up the

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E1200 calories in this ice cream

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Ethis ice cream sundae takes

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Esundae takes 6 hours of

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sample - personal best · low fat yogurt. it won’t weigh you down like a big fat muffin. think b4...

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