Health & Safety

February 8, 2013

Healthy restaurant eating possible

For most people trying to cut calories, keep an eye on cholesterol or simply improve overall health, “Would you like to go out to eat?” can be eight frightening words.

According to the U.S. Department of Agriculture, “Every meal away from home increases an adult’s average daily calorie count by about 135 calories.”

That probably isn’t good news for restaurant lovers, but there are ways to make sure that extra 135 calories doesn’t end up on the plate.

Small choices can go a long way, according to Michelle Hoyt, 56th Medical Group disease manager and health coach.

“Eating more fresh fruits and vegetables and choosing skinless, grilled chicken instead of breaded, fried chicken could potentially cut your calories and fat content by more than half,” Hoyt said. “Changes like that can help your waistline, help you to have more energy and feel better.”

It’s not just what, but how much, is on your plate, she said. That’s why she suggests using the “Choose My Plate” method.

“Using a nine-inch plate, fill half the plate with nonstarchy vegetables,” Hoyt said. “A quarter of the plate would then be for starchy vegetables and a protein source would then fill the last quarter of the plate.”

Examples of nonstarchy vegetables include spinach, tomatoes, cucumbers, radishes and broccoli, while starchy vegetables include corn, peas, beans, rice, pasta and other grains.

Some other things to keep in mind while eating out include ordering first and recognizing red flags, said Marisa Moore, registered dietician.

“If you order your meal first, before everybody else starts to order, then you might actually set the tone for the table to order healthier options.”

Moore also suggested ordering grilled, steamed or broiled dishes, instead of those described as creamy, crispy or fried.

Eating healthy can be a challenge, but with the right tools, it isn’t impossible.

“We have to be prepared to face those obstacles” Moore said. “Decide when you’re going to splurge and when you’re going to make sure you stick to a healthy diet.”

For assistance with staying healthy, call the Luke Air Force Base Health and Wellness Center at (623) 856-5902. The HAWC offers cooking demonstrations, commissary tours and nutrition classes.




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


 
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents April 6 through 12: Tickets Security forces issued citations for 19 moving violations and eight nonmoving violations. Traffic-related incidents April 10: Security forces responded to a report of a minor two-vehicle accident at Bldg. 820 parking lot. There were no injuries. April 12: Security forces responded...
 
 

Justice Report

The following is a list of administrative actions issued at Luke Air Force Base in March: 56th Maintenance Group Articles 15 • A senior airman received nonjudicial punishment for soliciting another airman to falsify official documents. The individual received a suspended reduction to airman first class, forfeiture of $300 pay per month for two months...
 
 
7_150326-F-NQ441-007

Saving lives at home …

Senior Airman Grace Lee Staff Sgt. Steven Stein, 56th Civil Engineer Squadron requirements and optimization electrical subject matter expert, donates blood for the United Blood Services drive March 26 at Luke Air Force Base. Do...
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents March 30 through April 5: Tickets Security forces issued citations for eight moving violations and one nonmoving violation. Nonemergency responses March 31: Security forces responded to a report of a nonmilitary-affiliated civilian driving drunk at South Gate. Security forces witnessed the individual drive erratically into the...
 
 
Senior Airman 
DEVANTE WILLIAMS

Sexual Assault Awareness Month under way

Senior AirmanDEVANTE WILLIAMS Evelyn Perez, 56th Fighter Wing Sexual Assault Resource Center assistant, speaks with first-term Airmen March 24 at the SARC office about sexual assault and bystander intervention at Luke Air Force...
 
 

Medical ‘No shows’ hurt mission, affect everyone

The 56th Medical Group provides medical care to more than 90,000 active-duty members, retirees and their families in the immediate area. Some people miss scheduled appointments and don’t think it affects anyone, but it takes a huge chunk of resources from MDG. Patients that fail to show up for their medical appointments cost real time...
 




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