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.


 
 

 
square

Luke conducts first F-35 training deployment

Senior Airman Thomas Spangler A 61st Fighter Squadron F-35 Lightning II joint strike fighter taxis prior to take off April 15 at Nellis Air Force Base, Nevada. Ten F-35s from the 61st Fighter Squadron were sent to Nellis for th...
 
 

The gift of leadership

Gen. Mark Welsh III may have said it best, “Leadership is a gift. It’s given by those who follow. You have to be worthy of it.” As the people of this nation give their children up to serve in the armed forces we as leaders need to be ready to lead them as they are...
 
 

Have faith in Air Force system

Throughout our Air Force careers, we have all received extensive training covering the Air Force core values — integrity first, service before self and excellence in all we do. We talk about them on a daily basis in one capacity or another using them as buzz words to drive our point home or steer a...
 

 

Sidewinders fly missing-man formation

A missing-man formation flyover took place at the Air Force Academy Cemetery April 14, to honor a fallen Airman whose remains were repatriated and laid to rest. Pilots from the 311th Fighter Squadron of the 54th Fighter Group from Holloman Air Force Base, New Mexico, flew it. Capt. Richard Chorlins, U.S. Air Force Academy class...
 
 

Birth of a flagship

Courtesy photo An F-35 Lightning II joint strike fighter taxis at Lockheed Martin’s Fort Worth, Texas, facility just before its first flight March 31. This jet is one of several Lightning IIs destined for Luke Air Force Base in the near future after flight testing. Tail number 5056 is scheduled to be the 56th Fighter...
 
 

News Briefs April 24, 2015

Days of Remembrance There will be a Holocaust remembrance ceremony at 10 a.m. Thursday in the Luke Air Force Base Chapel sanctuary. The Hiding Place exhibit will be on display 11 a.m. to 4:30 p.m. Thursday and 8 a.m. to 4:30 p.m. May 1 in the chapel annex. AFA golf tournament The 16th Annual Air...
 




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