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.


 
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents Dec. 8 through Sunday: Tickets Security forces issued citations for seven moving violations and four nonmoving violations. Vehicle accidents Security forces responded to one minor vehicle accident. Nonemergency responses Dec. 11: Security forces responded to a child being left alone when the parent stated the child...
 
 

Safety begins with asking ‘What could go wrong?’

I’m sure most of us have been told to “be safe” at some point either by a commander, supervisor or even a co-worker. This holiday season will probably not be any different. Someone will use this simple phrase in the next few weeks, and it will feel like a cliché to you, but what does...
 
 

Taking care of Airmen: How Air Force mental health services helped an academy leader

U.S. AIR FORCE ACADEMY, Colo. — Chief Master Sgt. Max Grindstaff, the academy’s command chief, said taking advantage of Air Force mental health support services helps him cope today with the deaths of nine Americans he served with in Kabul, Afghanistan. “I sought counseling because I needed it,” the chief said. “If I feel like...
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents Dec. 1 through 7: Tickets Security forces issued citations for 11 moving violations and one nonmoving violation. Vehicle accidents Security forces responded to two minor vehicle accidents. Nonemergency responses Dec. 1: A child was left at school when it was not communicated from the step mother...
 
 

Stay fit through season of celebrations

Tis the season for family get-togethers, office holiday parties and cookie drives. What do these events have in common? Food … lots of food. As people load their plates with cakes and pies, getting a good workout drops on the priority list. Why do people fall into this annual holiday trap? Aaron Anderson, 56th Medical...
 
 
holiday-candy-assortment

Keep holiday sweet tooth in check

Courtesy photo Assorted sweets are a big attraction on display in stores and are advertised in television commercials. Despite the effort to escape purchasing them and knowing they’re not healthy, people still tend to crave, ...
 




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