A BalanceDay

at Work

Kcal per portion*

Bread and bread substitutesRusk (10g) 40Wholemeal bread sandwich (1 slice, 35g) 75 •White bread and butter (1 slice,35g) 90Croissant (40g) 170Brown bread roll (50g) 120White bread roll (50g) 130Crispbread (1 slice, 10g) 35Currant bun (50g) 130Rye bread (1 slice, 45g) 80 •Wheatbread bun (50g) 120Cheese, ham and egg sandwich (205g) 350Cheese croissant (60g) 240

Warm snacksCroquette roll (120g) 310Chips, no sauce (1 tray, 150g) 460Mincemeat hot dog (80g) 210Meat-filled pastry (100g) 250Chicken satay and sauce (1 skewer, 50g) 95Sausage roll (70g) 270Sausage sandwich (75g) 290

SpreadsLow-fat margarine (for 1 slice, 5g) 20 •Margarine / butter (for 1 slice, 5g) 35Chocolate sprinkles (for 1 slice, 15g) 70Hazelnut spread (for 1 slice, 15g) 80Jam (for 1 slice, 15g) 35 •Peanut butter (for 1 slice, 15g) 95Fruit sprinkles (for 1 slice, 15g) 60Full-fat Gouda cheese cheese (for 1 slice, 20g) 7530+ cheese (for 1 slice, 20g) 55 •

Kcal per portion*

Spreads (continued)Low-fat cheese spread (for 1 slice, 15g) 25 •Full-fat Brie cheese (for 1 slice, 20g) 65Goats’ cheese (for 1 slice, 20g) 40 •Port Salut (for 1 slice, 20g) 65Chicken breast (for 1 slice, 15g) 25 •Filet Américain (for 1 slice, 20g) 30Liver paté (for 1 slice, 15g) 55Raw ham (for 1 slice, 15g) 30Roast beef (for 1 slice, 15g) 25 •Salami (for 1 slice, 15g) 60Shoulder ham (for 1 slice, 15g) 20 •Sausage (for 1 slice, 15g) 50Boiled egg (50g) 75 •Fried egg (50g) 110Egg salad (for 1 slice, 30g) 75Curried chicken salad (for 1 slice, 30g) 85Sandwich spread (for 1 slice, 15g) 35 •Tuna salad (for 1 slice, 30g) 85Russian salad (1 scoop 50g) 75Beef salad (1 scoop 50g) 75Salmon salad (for 1 slice, 30g) 85

Fruit and vegetablesVegetable salad with oil-free dressing (1 dish, 70g) 10 •Cucumber or tomato (115g) 10 •Strawberries (1 dish, 100g) 25 •Banana (100g) 90 •Fresh fruit salad (1 dish, 125g) 65 •Kiwi (75g) 30 •Mandarin orange (55g) 25 •Melon (1 slice, 120g) 30 •Pear or apple (120g) 60 •

Kcal per portion*

SaucesKetchup (1 stick, 10ml) 10Mayonnaise (1 stick, 20ml) 150Mustard (1 stick, 4ml) 5Oil-free salad dressing (1 stick, 20ml) 10Yoghurt-based salad dressing (1 stick, 20ml) 55

SoupsCreamy soup (1 bowl, 250ml) 120Clear soup (1 bowl, 250ml) 90

DessertsFruit smoothie (1 large glass, 220ml) 110Low-fat fruit yoghurt with sweetener (1 dish, 150ml) 55 •Full-fat fruit yoghurt (1 dish, 150ml) 140

Warm mealsNoodles (1 portion, 500g) 830Meat, vegetables and potatoes (1 portion, 500g) 410 •Fried rice (1 portion, 500g) 820Spaghetti Bolognese (1 portion, 500g) 600

SnacksDoughnut (55g) 230Cheesecake bun (50g) 150Liga bar (15g) 55Mars bar (60g) 270Milkbreak bar (20g) 90Muffin (50g) 210Snickers bar (60g) 310Sultana bar (1 stuks 15g) 60Twix bar (1 bar, 30g) 150

Kcal per portion*

DrinksSkimmed milk (1 large glass, 225ml) 90 •Low-fat milk (1 large glass, 225ml) 110Full-fat milk (1 large glass, 225ml) 140Buttermilk (1 large glass, 225ml) 70 •Low-fat yoghurt drink (1 large glass, 225ml) 70 •Low-fat chocolate milk (1 large glass, 225ml) 180Full-fat chocolate milk (1 large glass, 225ml) 200Tea, no sugar (1 glass, 150ml) 5 •Tea with sugar (1 glass, 150ml) 25Coffee, no sugar or milk (1 cup, 125ml) 0 •Coffee with milk and sugar (1 cup, 125ml) 35Coca-cola (1 large glass, 225ml) 90Sinas (1 large glass, 225ml) 85Sprite (1 large glass, 225ml) 85Mineral or tap water (1 large glass, 225ml) 0 •AA drink (1 large glass, 225ml) 120Iced tea (1 large glass, 225ml) 80Dubbelfris (1 large glass, 225ml) 90Fruit juice (1 glass, 150ml) 70

On a Balance Day, choose low-calorie food. Products marked with a green spot are an especially good choice.

* Adult average portion sizes

Company restaurant menu Company restaurant menu (continued)

VC_Fld Balance Day at Work_nw:Opmaak 1 08-05-2008 13:52 Pagina 1

What is a ‘Balance Day’?A Balance Day is a day of ‘less’ after a day of ‘more’. If you ate too much today, then have a Balance Day tomorrow. This keeps your weight in balance. A Balance Day is not a diet day; you simply eat a healthy variety of foods, while avoiding extras like sweets and snacks, sugary drinks and alcohol. And you are more active.A Balance Day is simply an active, healthy day!The Balance Day = eating less and moving more!

Would a Balance Day be right for me? Everyone occasionally eats and drinks too much, what with eating out, birthday treats, business lunches, office drinks, parties and holidays.Occasionally a day like this is no problem; if you have a Balance Day thenext day, your weight will stay the same. This matters to everyone. It makes sure that you don’t get overweight - and if you are overweightalready, Balance Days make sure you don’t get any heavier.

Make a workday a Balance Day! 5 good reasons: 1. Workdays generally have a regular rhythm. You know the hours you

will be working and when you will stop for something to drink or eat.This routine allows you to think in advance about difficult moments.

2. You spend a lot of time at work. It is a good idea to take care aboutwhat you eat and drink during these hours. After a successful BalanceDay, you will find it easier to eat healthily on other days.

3. You already know what kind of food and drink is available at work.So you can think ahead about what to eat and what not to eat on a workplace Balance Day, and it is easier to resist temptation. While shopping on your free days it’s easier to ‘bump into’ the ice-cream man…

4. Your colleagues can help you. Tell them you’re having a Balance Day. 5. A working day is not a party… for most of us, anyway. Which makes

it easier to eat healthily and be more active.

A Balance Day at Work – how it’s doneTips for eating less

Breakfast - Don’t skip breakfast. If you don’t feel like eating first thing in the morning,

make a sandwich and eat it at work. - Eat healthily. Wholegrain bread, low-fat margarine and a low-calorie

spread (check the table for some examples). Or have a bowl of low-fat yoghurt with muesli.

Lunch - Bring your own healthy, tasty lunch. Making your own lunchbox is a good

idea - you get to decide exactly what you’d like to eat on a Balance Day. It’s cheap, too.

- Get to the canteen in time. Do you buy your lunch in the canteen? Then don’t wait until you’re fainting from hunger; this makes it hard to resist fatty snacks and other calorie bombs.

- Choose light. Avoid deep fried snacks. Grilled snacks, cream soups and salads with dressing and croutons often have more calories than you think.Use the table (turn the page) to make better choices.

- Fancy something sweet? Have a sugar-free, low-fat dessert or a bowl of fruit.

Between meals - Fruit and raw vegetables only. On a Balance

Day you should avoid extras like sweets and snacks, but fruit and raw vegetables are fine.

- Take a break. Do you nibble at snacks all day at your desk? This is bad for your teeth - and your weight, too. You can easily end up eating much more than you think. So when you want to eat or drink something, take a break.

- Birthday cake? Just say ‘No thanks, I’m having a Balance Day’.- Hide the sweeties. Make life easier for yourself and get those sweets off

your desk. Miss them? Have a bowl of cherry tomatoes or carrots to handinstead.

- Mid-morning or mid-afternoon dip? Have a cup of clear soup.- Still dying for a snack? Do something completely different. Get some coffee,

climb the stairs, have a chat with a colleague, brush your teeth; do something.

The end of your workday - the start of your Balance Evening! - On the way. At the train station, at the petrol station, even riding your

bike home: snacks and calorie-rich foods are everywhere. Be prepared: take an apple or a sandwich to eat on the way.

- Home cooking. Healthy, delicious, quick and cheap? Easy. Visitwww.recepten.voedingscentrum.nl for more than 100 Balance Day recipes you can cook up in less than 15 minutes. Or order the Balansdag Kookboek with recipes and tips (written in dutch) in our webshop, www.voedingscentrum.nl

Tips for a more active life - Cycle or walk to work.

Is it really too far? Then get out a couple of tram stops early, park the car further away, or combine the train with the bike!

- Visit your colleagues. Do you want to discuss something with a colleague? Don’t email or telephone - visit. Take the stairs instead of the lift as often as you can.

- Take a walk during your breaks.- Stretch and exercise. Many workplaces have posters showing exercises you

can do to prevent RSI. Check them out and do the exercises a few times aday. Check whether you are active enough on www.wateetenbeweegik.nl

- Sports appointments. Make dates with your colleagues to do some sportsright after work.

Balance every day On a Balance Day you make a point of eating healthy food and being active,but of course this is a good idea on any day. Make every day a balanced one: • You had a piece of cake in the morning? Then have a light lunch. • Drinks? Keep your alcohol intake down by making

every other drink a glass of water. • Stay off the fried snacks. Download the free

Snackwijzer (written in dutch) from our webshop, www.voedingscentrum.nl to find out how many calories snacks have.

At www.netherlandsnutritioncentre.nl you will find an English summary of the website www.voedingscentrum.nl

A healthy weightWhy is it so important to have a healthy weight? Check outwww.voedingscentrum.nl for more information. You canfind out straight away whether your weight is a healthyone; the site has a BMI meter and details on measuringyour waistline.

Do the Balance Day test!Would you like some personal tips on healthier living? Goto www.voedingscentrum.nl and do the Balance Day test.Or take a look at www.30minutenbewegen.nl

Collective Balance DaysAfter a company outing or drinks, why not decide to allhave a Balance Day? No birthday cakes; sweet tins filledwith cherry tomatoes, carrots, radishes or fruit. And askyour canteen manager to put healthier food on the menu.

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