It's strange, isn't it? The answer is so simple. An average of 15 minutes strenuous exercise a day. Don't over-excercise; don't under-excercise. That's about it. You can eat or drink everything you would like. Just get off your behind for at least 15 minutes a day.
In my experience, what and how much I eat is just as important as what and how much I exercise.
15 minutes seems too low to say you can eat "everything".