My favourite and easy post from ediets.com

Health and Diet
According to the United States Department of Agriculture (USDA), the average American consumes more than 20 teaspoons of added sugar each day. This equates to roughly 328 calories! These extra spoonfuls of sugar and empty calories won’t help keep the weight off. There is no daily reference value for sugar, but experts recommend any added sugar intake should be less than 10 teaspoons each day.

Fitness
Find the right time for fitness. If you exercise at the time that's best for you, exercise will fill you with energy, not fatigue. Experiment...keep an exercise journal and note the time and your performance, then exercise at your optimal time for best results.