NUTRITIONAL GUIDELINES

Nutrition Tips


When taking care of your body, there are two basic components that you have total control over – what goes IN, also know as the food we eat, and what goes OUT, or how many calories we burn when we move. Finding the balance between what goes IN and what goes OUT is the key to success in weight maintenance and being healthier.

If your goal is weight loss, our goal is to help you lose weight the healthy way so you can keep it off. A healthy weight loss is 1 -2 pounds per week. Losing more than that means that you are losing water weight and causing your body to actually slow down its energy cycle (i.e.: metabolism). When you lose weight too quickly, your body reacts this way because it is protecting you. The body always makes sure that you have enough food to support brain function, your heart pumping and all the activity you are doing day-to-day.  

Nutritional Tips from USAF LivingFit


Follow these nutrition tips for a healthier you!


Make a trade

Cutting calories is as easy as swapping one food for another!
•    Bagel for an English muffin to slash 220 calories.
•    A glass of whole milk for skim to save 70 calories.
•    Three-egg omelet for one egg and two egg whites saves 120 calories.
•    Pork sausage for turkey sausage to cut about 125 calories each.

Measure portions

So many of us have serious portion-distortion. Measuring out one serving can save you hundreds of calories and help you to realize what foods give you more bulk for the bite. For example, a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.

Measure portions
Move on your lunch hour

Walk during your lunch for five days and burn 500 extra calories. Also, try wearing a pedometer and aim for 10,000 steps a day, or about 5 miles—you’ll automatically burn 500 calories without even hitting the gym.

Order wisely

Use hummus or mustard instead of mayo, and a roll for sliced bread on your sandwich, and cut about 200 calories. Opt for a salad instead of fries to save another 300 calories for a total of 500 saved.

Order wisely in restaurants
Chew your food

Slow down when you eat! People who chewed at least 20 times before swallowing ate up to 70 calories less at mealtime. Because it takes 20 to 30 minutes for your body to register that you are full, eating more slowly allows you to get to the point where you feel satiated on fewer calories.


Downsize your plate

Simply going from a 12-inch plate to a 9-inch plate will allow you to cut 500 calories without feeling deprived.

Downsize your plate
Wait to have seconds

Wait 20 to 30 minutes to have a second helping. Then if you do opt for seconds, you’re likely to get a smaller helping because hunger hormones won’t be driving your appetite.


Drink up

Did you know that swapping water for soda can save you about 300 calories a day if you drink two cans?

Drink water, not soda

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USAF Living Fit

LivingFit guidelines are designed to promote
a healthier lifestyle for adults 18 and older. 

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                              assistance including:
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                              •  Healthy eating tips

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Substitute fresh vegetables for canned at your holiday dinner


Put away the can opener and enjoy the healthy advantages of fresh produce! Brighten up the traditional green bean casserole with fresh green beans, not canned. Instead of cranberry jelly from a can, use fresh or frozen cranberries in your cranberry sauce or relish. Switch out canned yams for fresh sweet potatoes. You can even make your pumpkin pie with fresh pumpkin instead of the canned puree.

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