CMMF Health Decisions

Eating Smart

To eat smart, we need to make choices about what to eat, and what to avoid, to meet our health goals. But when our days get busy, we often just eat for comfort and convenience.

Use these tools to explore how focusing on smart everyday choices can help you reach your health goals.

Quick Quiz

Which of these drinks contains the most calories (per 8oz.)?

Ice vanilla coffee &
whipped cream toppingCorrect

Sweetened iced teaIncorrect

Beer*Incorrect

Sports drinksIncorrect

Soda*Incorrect

* Typical serving is 12 oz.

Learn More

While it's important to stay hydrated throughout the day, you also need to be aware of the calories in the drinks you're consuming. Calories from beverages count towards your daily total, and can easily add up if you're not thinking about what you're drinking.

Try to avoid juice drinks, which are often filled with sugar, and instead go for 100% juice. Ask for fat-free or low-fat milk in your coffee drinks, and skip the flavored syrups and whipped toppings. Re-hydrate with water, after a workout and throughout your entire day.

Source: Health Castle

Everyday Energy

Calculate to understand the average amount of
calories you need to maintain your weight.

Gender

Age

My Height
feet

inches

My Weight
lbs

Activity Level

Sedentary
Little or no exercise

Very Active
Hard exercise/sports 6-7 days a week

Lightly Active
Light exercise/sports 1-3 days/week

Extra Active
Very hard exercise/sports & physical job

Moderately Active
Moderate exercise/sports 3-5 days/week

Please complete all fields!

Submit

# calories/day to
maintain your weight.

Learn More

You must get rid of approximately 3,500 calories to lose 1 pound of body fat. You can reach this number through dieting, exercising, or a combination of both. For example, you can cut out 500 calories from your diet every day, and over the course of a week, you'd reach 3,500 (500 calories/day x 7 days = 3,500 calories). You could instead burn these calories through various exercises.

Or you can make two small changes - cut 250 calories from your diet every day, and then add about 30 minutes of cardio training each day to burn the other 250 calories.

Source: Discovery Health

Did You Know?

It takes about 2.5 times longer to jog off the calories
in a milk shake than in a slice of pepperoni pizza.

Jog time to burn off calories (minutes)