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.


 
 

 

Air Force News – July 25, 2014

Utah The combined efforts of Hill Air Force Base’s Ogden Air Logistics Complex and several Defense Department organizations culminated in the initial delivery of three of 24 F-16 Fighting Falcon aircraft to the government of Indonesia. The Ogden ALC refurbished this initial batch of F-16s, and is scheduled to deliver 21 more F-16s to the...
 
 

People First – July 25, 2014

Editor’s Note: The “People First” section is compiled from information from the Air Force Personnel Center, TRICARE, 56th Force Support Squadron, Airman and Family Readiness Flight, Veterans Affairs, the civilian personnel office and armed forces news services. For the complete story, go to the web address listed at the end of the story. Official highlights...
 
 

Dollars and Sense

Understanding the benefits of compounding are important. Would you rather take $1 million today, or take one cent today with a payment every day for 30 days, each payment doubling from the previous day’s amount? A wise person would take the penny today, because the compounding impact of doubling the previous amount results in a...
 

 

This Week in History

July 25, 1944: Operation COBRA For several weeks following D-Day, the U.S. Army was mired in Normandy’s hedgerow countryside. Hedgerows were a mix of woods, small farm fields and winding sunken roads that lay between low banks topped with rows of tall thick hedges. The hedgerows gave the German defenders considerable cover and they used...
 
 
Comprehensive-Airman-Fitness

EFMP offers respite care to families

In Dec 2013 the U.S. Air Force Exceptional Family Member Program launched the Respite Care program for active-duty families enrolled in EFMP. Luke Air Force Base was one of 22 bases selected to participate. Respite Care was cre...
 
 
dt-140718-F-NG006-432

AMUs ‘Throw-Down’ to show who’s best

Senior Airman Jarod Davis, 56th Maintenance Group weapons lead crew member, evaluates Airman 1st Class Kaden Allred, 308th AMU load crew member, as he installs the 1760 cable on the guided bomb unit 38. Airman 1st Class Dustin ...
 




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