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Kilometers To Run To Burn Off These Foods

I seem to be on a bit of a nutrition tear lately. It’s probably because my clinic is going through several weeks worth of nutrition talks and I’m hyper-aware of information.

Well, a couple of days ago I found this post on Facebook and thought it was interesting enough to re-post:

Some erroneously believe you can eat anything because you exercise and burn “enough” calories. Regrettably, that’s not entirely true. Running and other exercise make you hungry, and usually you’re actually craving protein. These listed products are actually quite heavy in simple sugars, which are really bad for you in general.

I don’t fully agree with the mileages listed. The calculation whoever used to determine this is rather inconsistent, but it seems they’re assuming you burn around 70 calories (kCal) per kilometer. I know I burn closer to 100 calories/km, but in general it gives you an idea of what you’re getting into.

Coca Cola: 140 Calories

I’ll be honest, this isn’t the worst thing in the world. In fact, some ultra-endurance athletes, especially Ironman Triathletes drink flat soda like Coke or Pepsi while racing or training because the acid helps keep their digestive system working nicely while under the strain activity.

I would actually recommend “regular” Coca Cola over the “diet” versions because there are a lot of questionable things in artificial sweeteners  In terms of pure calories, it’s not that bad: ‘Only’ 140 calories per can. But, 39 grams of sugar is A LOT. It’s a nice treat on occasion if you’re into this kinda thing.

And, compare this to an equal volume of Minute Made Orange Juice (also by Coca Cola): That much of their “orange juice” has 170 calories and 34 grams of sugar. Yet, schools are trying to outlaw cola and encourage drinking juice!

A can of Coca-Cola. 355mL can has 140 calories; 39g of sugar

Ferrero Rocher: 73 calories each

I thought this was very interesting. It’s such a small treat at only about 12 grams each, but look at how dense it is in calories! The Ferrero Rocher website lists a serving size as 3 pieces, but I don’t know many people that stop at 3: They’re just really small and eating one makes you want to eat more.

For the serving size presented, these two little balls apparently take 2.21km of running to burn off. Ouch!

Ferrero Rocher: About 73 grams per piece

Snickers: 250 calories

I find this one particularly ironic because Snickers current marketing scheme is that Snickers satisfies hunger: Apparently enough to make Willem Dafoe less crabby and more like Marilyn Monroe.  Snicker’s website says it’s only 250 calories per bar. I don’t know how satisfying that would be with 27g of sugar and only 4 grams of protein. But, I think I would be more satisfied by a Snickers bar than 3 Ferrero Rochers!

Snickers Bar: 250 calories for a 52 gram bar.

Twix: 250 calories

This bar is also by Mars, who also produces the above Snickers. It seems a little too convenient that a standard serving of Twix (one package, two cookies) is also 250 calories, but that’s what their nutrition website says.

Twix, One package (two cookies); 250 calories

McDonalds Cheeseburger: 290 calories

Compared to some things coming up, this may actually be not that bad: A cheeseburger not pure sugar; it actually has some protein (12g) because of the meat and cheese.  But, 720 milligrams of sodium is definitely something to avoid having often! It’s interesting to contrast this with other things on this list though: You may actually feel satisfied from a cheeseburger! I dare you to eat 2 Ferrero Rocher and just stop there!

McDonalds is actually pretty open about their nutrition information (Canadian Nutrition Facts PDF). It’s all there, in black and white. You just need to know what you’re looking at and how to interpret it.

McDonalds Cheeseburger: 290 calories

McDonalds (Medium Fries): 350 calories

This should come as no surprise that McDonalds fries aren’t very healthy. They’re almost pure carbs (potatoes). These really aren’t good for you. They are delicious, but are they 6km worth of delicious?

McDonalds Medium Fries: 350 calories

Lay’s Chips: 730 calories

To make this really high number of Kilometers, I’m assuming that they have specified the 300g bag of chips. The trouble with chips is you never think of the calories in the entire bag. I don’t know about you, but I seldom eat an entire bag in one sitting. However, Frito-Lay’s nutrition website says a serving size is 15 chips or about 28 grams. That’s a VERY small number of chips. And a while bag of about 150 chips is a lot, mindlessly munching 2-3 servings can really pack on the calories.

Lays Chips: 730 calories for the whole bag. The per-serving size is small

Burrito: 840 calories

I don’t know what’s in this wrap or burrito, but if I follow the same calorie burn rate as the other products on this list, this item is about 840 calories. The 12 kilometers is kinda discouraging because it may actually have good lean protein in there. I see something green, which may be really good. The creamy dressing probably isn’t the healthiest, but it’s not a killer.

Keep in mind that a wrap like this may actually be a decent lunch or meal. You do need to eat near 2000 calories a day, so this wouldn’t be the worst meal idea, but as a snack it’s unusually heavy.

Meat burrito or wrap: 840 calories

If you are looking for some healthier snacks, a recent speaker for my clinic sent me this great list of 22 Healthy Snacks.

Just some food for thought. Now, where can I get a Cheeseburger?…