Health & Safety

May 18, 2012

Portion control and healthy ways to manage it

by Airman 1st Class Grace Lee
56th Fighter Wing Public Affairs

With the rate of obesity rising and portion sizes growing, what is a person to do?

In today’s society portion sizes are not what they once were.

When McDonald’s first opened in 1955 they only had a 7-ounce soft drink, according to Aaron Anderson, Aerospace Medicine Squadron Health and Wellness Center dietitian. Today, McDonald’s serves a 32-ounce soft drink. Not only has the drink size gone up, but the burgers and fries have also gotten bigger over the years.

“Restaurants can actually sell more by increasing the size of their product,” said Anderson. “By selling larger portions for the same price as smaller portions, companies can sell X amount of units faster with profits increasing.”

With companies providing more food for a lower price, how does one know how much is too much?

“We consume more food than we’re supposed to,” said Matthew Corcoran, 56th Force Support Squadron Combat PT Fitness Center fitness instructor. “People eat until they’re at their maximum capacity, and even at their maximum capacity they still continue to eat.”

Corcoran said people should only eat until they’re satisfied and not hungry.

To stay fuller longer, Corcoran recommends eating five to six small meals throughout the day.

“Spreading your meals through the entire day will allow your body to digest food more efficiently and will keep your energy levels high throughout the day,” he said.

One place where it may be hard to keep portion sizes in mind is at restaurants.

“Studies have shown that when people are given larger portions they will eat a higher percentage of food,” said Anderson. “If it’s not there you won’t consume it.”

To help avoid unnecessary calories, Anderson recommends skipping the complementary chips and salsa or breadsticks.

For Corcoran, it’s not only about eating smaller meals, it’s also about eating foods rich in nutrients.

“The easiest way to cut calories is to avoid refined carbohydrates, basically anything in a box or sealed in a bag,” said Corcoran. “If you were to go back to Paleolithic foods such as lean meats, nuts, seeds, fruits and vegetables, it’s very difficult to gain weight from eating those foods, since they aren’t as high in calories compared to say a Twinkie.”

For those who want to start small towards a better lifestyle, it may be intimidating at first, but even the smallest changes can make a big difference.

“Start by focusing on one element of your diet,” said Anderson. “Aside from milk, not drinking your calories is a great place to start. For example, eliminating a 250-calorie soda per day equals a half pound of weight loss per week.”

Whether you’ve tried or would like to try again with healthy eating choices, Anderson said he is here to help.

“I instruct a healthy weight management class the first Tuesday of every month at 4:30 p.m. at the HAWC,” he said. “To sign up call (623) 856-3778.”




All of this week's top headlines to your email every Friday.


 
 

 
Airman 1st Class 
CORY GOSSETT

MRA graduates 11,000 strong

Airman 1st ClassCORY GOSSETT Detachment 12, 372nd Training Squadron mission-ready Airmen perform a preflight check July 21 on an F-16 Fighting Falcon at Luke Air Force Base. The MRA program teaches Airmen F-16 launching, recove...
 
 

In your comfort zone? Get out!

Being promoted means you are ready to take on the next level of roles and responsibilities, but how do you prepare for the next level of responsibilities? One tactic that has worked for me is to step outside my comfort zone. By doing this, I’ve learned more about the Air Force and experienced more situations...
 
 

Service before self, but don’t forget about self

As Airmen, we live and breathe the Air Force core values on a daily basis. However, don’t let our second core value, service before self, distract you from actually taking care of yourself. In my 13 years of active-duty service, there is one regret I hear most from people both in and out of the...
 

 
Senior Airman Jenna Sarvinski

Life, Liberty, pursuit of happiness brings Kenyan student to America

Senior Airman Jenna Sarvinski Senior Airman Robert Cheruiyot, 56th Medical Operations Squadron medical technician, greets Gen. Julius Waweru Karangi, chief of the defense forces, Kenya. Karangi and Cheruiyot met in a chance enc...
 
 

News Briefs August 1, 2014

Base-wide exercise The 56th Fighter Wing will conduct an active-shooter exercise Aug. 15. The exercise will include military and local, county and state law enforcement, and fire departments. On and off-base residents should expect traffic disruptions, gate closures or delays, and interruptions of customer service operations. Expect to see simulated explosions, smoke, role players depicting...
 
 

Thunderbolt of the Week

Staff Sgt. Gregory Scharp 56th Equipment Maintenance Squadron Phase floor chief Hometown: Sparta, New Jersey Years in service: Six Family: Wife, Maggie Education: Community College of the Air Force aircraft maintenance technology Previous assignments: Moody Air Force Base, Georgia; and Osan Air Base, South Korea Inspirations: Music and my wife Goals: To complete a bachelor’s...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin