So You Ate the Donut. Now What?

You can balance an occasional splurge by doing one of these 10 things.

Doughnuts are high in calories and contain a lot of fat and sugar without contributing much nutritional value. While you don’t need to be a nutritionist to know doughnuts don’t fall into the category of “health food,” sometimes you just can’t resist having one or enjoying another splurge that provides nothing but empty calories.

The good news is that unless you eat doughnuts every day or go through a dozen in one sitting, they’re not necessarily a huge diet-buster. But if you want to stack the odds in your favor that those extra empty calories don’t sabotage your diet when you give into temptation, there are steps you can take to work off the extra – and often unplanned – calories.

How many calories are you in for if you have a doughnut to celebrate National Doughnut Day or can’t resist the box of colorful and sweet goodies sitting in your office break room? Calorie counts and nutrition facts for donuts will differ depending on the type of doughnut it is (cake, glazed, filled, etc.) and the size. For example, a French Cruller at Dunkin Donuts has 220 calories and a Glazed Chocolate Donut has 340 calories while an Original Glazed Donut at Krispy Kreme has 190 calories and a Double Dark Chocolate Doughnut has 400 calories, according to the companies’ respective websites.

If you’re looking for ways to burn off those extra calories after you’ve splurged, here are 10 ideas: 

ACTIVITY CALORIES BURNED IN 30 MINUTES
Slow dancing 112
Walking (3.5 mph) 149
Gardening 167
Walking (4.5 mph) 186
Aerobics (low-impact) 205
Swimming 223
Rollerblading 260
Bicycling (12-13.9 mph) 298
Running (6 mph) 372
Bicycling (16-19 mph) 446

Note: The calorie counts shown are approximate and based on a 155-pound person. You may burn more or less for the same activity depending on your weight and level of intensity.

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Date Last Reviewed: April 8, 2019

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew P. Overman, DPT, MS, COMT, CSCS

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