This chart shows how many calories we can get
from some favorite regional foods and how long we need to
exercise to use up those calories. This represents the energy
used by a 180 pound person.
*Source: Island Foods are Healthy: Guide
for Nutritious Diets, published by the Land-Grant Institutions
of the Pacific, August 1999.
Foods
Calorie & Fat Count
Exercise needed
to use the calories in the food.
Potato
Salad 1 cup serving
424 kcalories
33.5 g fat = 302 kcalories from fat
Medium
aerobics for 1 hour In-line
skating for 1 hour Rowing
at 11mph for 30 minutes
4 Spareribs (5 in. long)
738 kcalories
28 g fat = 252 kcalories from fat
Volleyball
for 1 hour 45 minutes Step
aerobics for 1 hour Sparring
(boxing) for 1 hour
Red Rice 1 cup serving
390 kcalories
6 g fat = 54 kcalories from fat
Golf
for 1 hour carrying own club High
impact aerobics for 50 minutes
Latiya 3/4 cup serving
260 kcalories
8 g fat = 72 kcalories from fat
Cycling
at 6 mph for 45 minutes Golf
pulling a cart for 45 minutes
2 breaded fried chicken
drumsticks
234 kcalories
14 g fat = 126 kcalories from fat
Swimming
for 30 minutes Walking
pushing a child in stroller for 1 hour 15 minutes
Fried
lumpia 2 pieces
360 kcalories
20 g fat = 180 kcalories from fat
Running
(7.5 mph) for 30 minutes Stair
climber 1 hour
Medium
aerobics for 1 hour