Fit Tip: Health and fitness!

The desire to lose weight is very often the reason to start fitness exercising. The saying ‘a minute on the lips, a lifetime on the hips’ is well known, and not without reason. A well balanced diet is therefore also important to reach a target. After all, if you train hard without improving eating habits, it will be much more difficult to lose weight. The modern training programs and displays of training equipment give an indication of the number of calories burned. Hereunder some examples of calorie contents:

Food  & Calorie content

– Bread roll with chocolate paste
– Glass of milk (0.25l)
– Dish of strawberries
– Bottle of beer (0.33l)
– Grilled fish 100 gr.
– Bar of chocolate 100 gr.
– Hamburger
– Crisps (100 gr.)
85 kcal
70-140 kcal
23 kcal
100-140 kcal
130 kcal
500 kcal
510 kcal
600 kcal

An adult woman uses an average 2000 to 2100 kcal per day, while men use between 2200 and 3000 kcal. Above the age of 60, these values are reduced to around 1850 and 2200 kcal, respectively. These values are an indication and depend very much on ones lifestyle.

active food guide pyramid
A balanced diet is always important. Extra nutrition or a special composition of food is required to give the more intensive training people sufficient energy for an optimal performance. Food and drinks provide the energy we require for all effort, the energy being mainly derived from burning carbohydrates and fats. Good food makes an important contribution to fitness and the body’s performance, and this applies to the ‘fluids management’ too: drinking adequately is an important condition for good performance when training. Sports drinks are ideal but water is also an excellent thirst quencher. When training, you always need to drink more than the standard recommended 1.5 liters of water per day.


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