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.


 
 

 
Pg-1-Standalone---140411-F-HT977-026

Weather: Exercise component

First responders prepare to transport a simulated injured patient during an extreme weather exercise April 11 at Luke Air Force Base. The exercise was designed to train and evaluate Luke Airmen on readiness and preparation for ...
 
 
Courtesy photo

Plane crash, coma doesn’t deter pilot

Courtesy photo Retired Capt. David Berling, 56th Contracting Squadron contract specialist, stands in front of his 1977 Cessna RG March 23, 2012, at the Glendale Airport. Berling lost his legs in a 2007 plane crash, the subject ...
 
 

Comprehensive support system helps unit resiliency

In today’s Air Force environment of force restructure, budgetary constraints, continued mission requirements and resiliency, establishing a comprehensive support system in a unit is absolutely essential for success. Each organizational tier, whether at the element, flight or squadron level, must be resilient and have support mechanisms in place to not only meet, but exceed daily...
 

 

Preparing for next rank makes successful Airmen

As Airmen we have many responsibilities and duties we must carry out in accordance with our jobs. According to AFI 36-2618, The Enlisted Force Structure, our responsibilities are as follows: junior enlisted Airmen initially focus on adapting to military requirements, achieving occupational proficiency and learning how to become highly productive members of the Air Force....
 
 
Senior Airman
JASON COLBERT

Energy office helps keep lights on

Senior AirmanJASON COLBERT Master Sgt. Adam Kelley, 56th Civil Engineer Squadron base energy manager, explains the value of low wattage light bulbs to Robert Wimp at the Energy Conservation Month booth April 9 at Luke Air Force...
 
 

News Briefs April 18, 2014

Change of command Lt. Col. Jon Wheeler relinquishes command of the 310th Fighter Squadron to Lt. Col. Matthew Warner at 8:31 a.m. today in Hangar 913. Days of Remembrance The 2014 Days of Remembrance of the Holocaust Victims is May 2 at Club Five Six. A Holocaust exhibit of masks of holocaust survivors and paintings...
 




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