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.


 
 

 
Courtesy photo

EOD called out for expertise

Courtesy photo The 56th Civil Engineer Squadron Explosive Ordnance Disposal team recovers military ordnance July 4 from the rubble of a burnt down building at an auto repair facility in Phoenix. The Luke EOD team recovered nume...
 
 

Strong followers challenge authority

It’s not surprising that when I tell subordinates to challenge authority, I often get a look of confusion. Admittedly, this is a step used to provoke thought. Obviously, we don’t need subordinates undermining their leader’s authority. My intent is not to create insubordination — it is to underscore the importance of strong followership. Great leaders...
 
 

Travel access, opportunities not to be ignored

Possibly one of the greatest and overlooked gifts we have in the military is our ability to travel. More often than not, we are stationed at bases around the world where we have the access and opportunity to travel and see the local sites. However, it happens way too often that we ignore those opportunities....
 

 
Staff Sgt. Darlene Seltmann

Thunderbolt joins elite Thunderbirds

Staff Sgt. Darlene Seltmann 56th Fighter Wing Public Affairs photojournalist, took this photo March 15 during Luke Air Force Base’s Open House and Air Show. She had no idea at the time that just a few months later she would b...
 
 

News Briefs July 25, 2014

Wanted: Airmen selfie videos The Air Force wants to hear from Airmen with unique stories about what led them to the Air Force, who are proud of their job and how it impacts the Air Force mission, or work in an exceptional unit. The 2014 American Airman Video Contest is open to all Airmen who...
 
 

Thunderbolt of the Week

Airman 1st Class Anna Valdez 56th Contracting Squadron Contracting specialist Hometown: Moscow Years in service: One Family: Husband, Phil; mother, Natalia; and father, Oleg Education: Russian State University of Trade and Economics bachelor’s and master’s degrees in economics Inspirations: My parents demonstrated excellence and success in a loving environment, taught me to never give up...
 




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