Health & Safety

January 25, 2013

Portion control #1 for losing weight

SHARI LOPATIN
TriWest Healthcare Alliance

You’ve changed the foods you eat to include more fruits and veggies. You’ve cut back on the soda and you’ve started exercising three times a week. And yet, you’re not losing weight … or at least, you’re not losing enough. Why? It really all boils down to two very small, but significant words: portion control.

“Many individuals are totally unaware of how much is an appropriate amount of food,” said Lynne Campagne, a registered dietitian with TriWest Healthcare Alliance.

How many calories are you really consuming each day? For example, a single serving of meat, like chicken or steak, is roughly the size of your palm. Reducing the number of calories you eat or drink can help to prevent weight gain … and promote weight loss.

And the key to controlling calories lies in portion control.

Did you know the American Diabetes Association has a tool to help you control your portions better?

It’s called “Create Your Plate,” and it focuses first on portion sizes and then food choice. Not only is it meant to help diabetics manage their condition, but it can be an effective weight-loss tool.

You can apply the basics of “Create Your Plate” easily at home. Here’s how it works:

  1. Put a line down the middle of an empty dinner plate.
  2. On one side, cut it again so you have three sections on your plate.
  3. Fill the largest section with nonstarchy veggies (i.e. green beans, spinach, mushrooms).
  4. In one of the smaller sections, place starchy foods such as whole grain breads or potatoes.
  5. Fill the other small section with meat such as chicken or salmon.
  6. Add an eight-ounce glass of low-fat milk or a six-ounce container of light yogurt.

For more healthy eating tips, visit TriWest.com/HealthyLiving.




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


 
 

 
Senior Airman Devante Williams

Luke 1 flies first ‘student’ F-35 sortie

Senior Airman Devante Williams Brig. Gen. Scott Pleus, 56th Fighter Wing commander, prepares Wednesday for the first F-35 Lightning II joint strike fighter training sortie at Luke Air Force Base with Senior Airman Patrick Murph...
 
 

Bring ‘invisible class’ into view

When I was a young boy, my father explained to me that there was dignity in work. He told me to always respect the worker regardless of how thankless or menial their job may appear to be. He said that you never know the burdens a person may be carrying, or the family members that...
 
 

Set S.M.A.R.T. goals for success

“Goals are dreams with deadlines.” ~ Diana Scharf Hunt What personal or professional goals do you want to achieve this year? Do you want to run a marathon? Do you want to make that next rank? Goal setting is a powerful tool that can turn a vision of the future into reality. Top athletes and...
 

 
Courtesy photo

Club Beyond: Where friends, fun, faith connect

Courtesy photo Charles and Joe compete to see who can attach the most clothespins to their faces Dec. 1, 2014, at Club Five Six. Club Beyond has more than 100 trained staff and hundreds of volunteers at over 40 locations worldw...
 
 

News Briefs March 20, 2015

Finance office hours The 56th Comptroller Squadron finance office will open at noon Monday due to the CSAF All Call and will be closed 11 a.m. to 1 p.m. Wednesday for an official function. Tuskegee Airmen ceremony The Tuskegee Airmen Commemoration Day ceremony is 10 a.m. Thursday at Luke Air Force Base Tuskegee Airmen Memorial...
 
 

CSAF All Call — bus pickup points

Gen. Mark Welsh III, Chief of Staff of the Air Force, all call is 10:30 a.m. Monday at Hangar 999. There will be bus pickups at the points indicated on the map. They begin at 9 a.m. and the last pickup will be at 10 a.m. All personnel must be in place by 10:15 a.m.
 




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