Eat pray sweat

Keep an eye on the kilojoules if you don't want to turn into a Christmas blimp, writes Claire Keeton

Christmas day is traditionally a time to eat, drink and be merry. Nutritionists and sports scientists recommend (but when do we ever listen to good advice?) balancing out this feast with an activity you enjoy to avoid that overindulged morning-after feeling - or else it may not be a Day of Goodwill. The average man uses 10000 kilojoules (2500 calories) a day and the average woman uses 8000 kJ (2000 calories).

Most of us eat more on festive occasions than we'll ever use in a day.

If you want to know how you would score, count the kJ on your plate and, if you choose to be active in any way, minus the kJ you would burn off to get your total.

And if you're extremely virtuous and eat less than you need, don't tell anyone. Or Scrooge may come after you.

CHRISTMAS MEAL

DRINKS

. 1 flute of champagne (120ml) = 358kJ

. 1 small glass of red wine (175ml) = 522kJ

. 340 ml of Coke = 568kJ

MAIN MEAL

. 1 chicken drumstick roasted with skin (50g) = 501kJ

. 1 turkey drumstick roasted with skin (110g) = 956kJ

. 3 slices of roast lamb without fat = 1676kJ

. 3 commercial slices of tongue (120g) = 1422kJ

. 3 commercial slices of ham (75g) = 572kJ

. 2 potatoes (140g) roasted in sunflower oil = 879kJ

. 1 serving spoon of cooked butternut, plain (1/2 cup) = 170kJ

. 1 serving spoon of cooked spinach, plain (1/2 Cup) = 86kJ

. 1/4 cup traditional gravy = 449kJ

. 1 cup of salad with 2 tablespoons of French dressing = 865kJ

DESSERT AND COFFEE

. 1 medium slice of commercially made pecan pie (90g) = 1550kJ

. 1 square of Christmas cake/fruit cake - no icing (8cm x 3cm x 7cm) = 1221kJ

. 1/4 cup of brandy sauce= 1520kJ

. A bowl of full-cream ice-cream (2 scoops) = 790kJ

. A bowl of trifle (2 serving spoons - 150g) = 1025kJ

. 1 medium mince pie = 1146kJ

. 1 cup of coffee with full-cream milk and no sugar (40ml) = 121kJ

Source - Dieticians Anne Till and Associates

UNDOING THE DAMAGE

Number of kJ used an hour by people weighing 60kg or 85kg

OUTDOOR FUN

. Cycling around the park at 16km/h or more: 944 / 1380

. Hiking on Table Mountain or nearest mine dump: 1416 / 2072

. Playing doubles tennis: 1416 / 2072

. Playing golf: 1300 / 1896

. Running, away from your family at 9km/h: 2360 / 3452

. Swimming at a leisurely pace: 1416 / 2072

. Swimming laps freestyle, light / moderate effort: 1880 / 2760

. Volleyball on the beach: 1880 / 2760

. Walking the dogs (4.5km/h): 828 / 1208

. White-water rafting, kayaking or canoeing: 1180 / 1724

DOMESTIC ACTIVITIES

. Child care: sitting/kneeling - dressing, feeding: 708

. Cooking or food preparation: 592

. Dancing to your new Christmas CDs: 1064

. Mowing the lawn: 1300

. Playing Christmas carols on the piano, organ, violin, trumpet: 592

. Reading The Sunday Times: 200

. Walking or carrying a baby: 828

. Washing dishes: 360

Source - The Official Journal of the American College of Sports Medicine, UCT Sports Science Institute of South Africa