NUTRITIONAL GUIDELINES

Try this. Not that.


Sometimes small changes make a very BIG difference. When talking Calories IN, simple changes such as having mustard instead of mayo on a sandwich may be significant enough for you to lose weight.  Don’t underestimate those sneaky high calorie foods.

Nutritional Tips from USAF LivingFit


Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).







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USAF Living Fit

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

                              For personalized
                              assistance including:
                              •  Sample meal plans
                              •  Goal activities specific for you
                              •  Healthy eating tips

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Log in every week to
record your progress!



Use these tips for best success!



Don’t get too hungry!

Find snacks that you like AND are portable so you don’t make a bad decision based on hunger. (ex: A high-fiber bar, baggie of nuts, single serving vegetable juice, etc.)



Non-Fat, Not Whole

Order your latte with non-fat milk instead of whole milk and save 100 calories.



Breakfast matters!

Choose a cereal with 5 or more grams of fiber per serving. Granola, although tasty, is basically dessert for breakfast.



Cut the mayo

Have mustard instead of mayonnaise on your sandwich to cut 100 calories per tablespoon.

LivingFit is a USAF FitFamily Program.  To learn more about FitFamily, click on the button below:

USAF FitFamily Program


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