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 May 11 through 24: Tickets Security forces issued citations for 20 moving and two nonmoving violations. Traffic-related incidents May 21: Security forces responded to a report of a minor two-vehicle accident in the Bldg. 1124 parking lot. Security forces verified the damage and facilitated information exchange....
 
 

TRICARE members beware of callers asking for PII

The Defense Health Agency, Office of Program Integrity has received a significant number of concerns from TRICARE beneficiaries regarding unsolicited attempts by so-called call centers to ask them to provide personal identifying information and health information so the caller can allegedly provide prescribed cream medications to the TRICARE beneficiary. TRICARE and its contractors never call...
 
 
Senior Airman James Hensley

May: Asthma Awareness Month – Controlling symptoms important to quality of life

Senior Airman James Hensley Marian Budnik, 56th Medical Group healthcare coach, shows Stephen Delgado, 56th MDG customer support technician, how to use peak flow which measures lung function May 5 at Luke Air Force Base. Health...
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents May 4 through 10: Tickets Security forces issued citations for 21 moving violations and one nonmoving violation. Traffic-related incidents May 8: Security forces responded to a report of a minor vehicle accident involving a privately owned vehicle and a fixed object at Bldg. 1514. There were...
 
 

TRICARE revises coverage by screening compound drugs

Beginning May 1 Express Scripts, the TRICARE pharmacy contractor, began screening ingredients in compound drug claims to ensure they are safe and effective and covered by TRICARE. This screening process is like the one TRICARE already uses for other prescription drugs, but it will now apply to the ingredients in compound drugs. Compound drugs are...
 
 

What motorcyclists and passenger vehicle drivers should know

Helmets: Even if you drive in a state that does not require the use of a helmet, it is recommended to wear one. NHTSA estimates that helmets saved the lives of 1,699 motorcyclists in 2012. If all motorcyclists had worn helmets, an additional 781 lives could have been saved. Licensing issues: 24 percent of motorcycle...
 




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