Health & Safety

March 24, 2012

Practical ways to enjoy food while eating less

Written by: anradmin
More articles by »

Food is meant to be enjoyed, but eating less is the key to weight management and disease prevention, according to the 2010 Dietary Guidelines for Americans. During National Nutrition Month, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages everyone to “Get Your Plate in Shape.”

“One way to accomplish this is by eating the foods you enjoy while being mindful of portion sizes and total calories,” says registered dietitian and Academy Spokesperson Marjorie Nolan.

Nolan offers simple and practical ways to eat fewer calories while savoring and enjoying in your food:

  • Be mindful of your daily calorie needs. When planning your meals and snacks throughout the day, keep your calorie needs in mind. “A simple way to do this is to think about the portions on your plate,” Nolan says. “Divide your plate in four sections with one each for whole grains, lean proteins, vegetables and fruits, and a side of dairy, such as a cup of low-fat milk or yogurt or an ounce of cheese.”
  • Avoid oversized portions by using smaller plates, bowls and glasses. “The standard 10-inch plate may be too large for you. Switch to 8-inch or appetizer-sized plates and you will automatically eat less without feeling deprived,” says Nolan. Fill your plate with nutrient-dense, lower-calorie foods like vegetables, fruits, whole grains and lean protein foods.
  • Get in charge of what you’re eating. Cooking more often at home not only allows you to balance what’s on your plate, but also enables you to choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories you eat. “Then, when you eat out, you’ll be more apt to recognize healthy portion sizes based on your experiences at home.
  • Watch out for liquid calories. The calories in fruit juices and drinks with added sugar, sports drinks, sugar-laden coffee beverages and soft drinks can add up fast. Also, think before you drink alcoholic beverages as they have calories too. Remember to drink alcohol sensibly by capping it with one drink a day for women or two drinks a day for men.
  • Log in. “Food logging can be a great tool for keeping track of the foods you eat and ensuring you stay in your calorie limit,” Nolan says. “By having awareness of everything you eat and drink, you’ll be more apt to stick within your healthy calorie range. Write down what you’re eating throughout the day so that it’s not such a big task to tackle at one time in the day, or use the USDA’s Super Tracker, available at https://www.choosemyplate.gov/SuperTracker/detecttimezone.aspx, which helps plan, analyze and track your diet and physical activity. You’ll likely eat less and savor your food more.”

 

To learn more about nutrition guidance for healthy living, contact the Nutrition Care Division at Weed Army Community Hospital, 760-380-3176.




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


 
 

 
Gustavo Bahena

Making Fort Irwin “Go First Class”

Gustavo Bahena National Training Center and Fort Irwin Commander Maj. Gen. Ted Martin (second, from left) and Command Sgt. Maj. Stephen Travers attach a “Go First Class” dental streamer to the guidon of United States Army D...
 
 

‘Weaving the Stories of Women’s Lives’

The nation celebrates Women’s History Month in March and Fort Irwin will host a ceremony to honor the observance, March 11. The event begins at 11:30 a.m. at the Sandy Basin Community Center and is hosted by the installation’s Equal Opportunity/Equal Employment Opportunity offices and Operations Group. The guest speaker will be Col. Cathy Walter,...
 
 
Gustavo Bahena

Inspiring a bright future from the past

Gustavo Bahena Maj. Kiryenski Jones, officer in charge of Sustainment Automation Support Management with 11th Armored Cavalry Regiment, spoke at the Fort Irwin African American/Black History Month celebration here, Feb. 11. For...
 

 
Photo by Gustavo Bahena, Public Affairs Office

The most memorable 25 months of my military life

Photo by Gustavo Bahena, Public Affairs Office Major Gen. Ted Martin stands in his office next to a photo of his father, Ephraim Martin III. Martin senior, who has since passed away, served in the Navy during World War II. Afte...
 
 

A service invested in your community

The Fort Irwin Exchange plans to complete improvements to some of their facilities and enhance their provided services to the community by this spring. “Currently, the Service Station on Langford Lake Road is undergoing an image upgrade to make it look more appealing for our customers and to increase efficiency related to customer service,” stated...
 
 
DoD

Farewell message from Secretary Hagel

To the men and women of the Department of Defense: When I joined the United States Army 48 years ago, I could not have imagined one day serving as secretary of defense. It has been a tremendous privilege to serve with you. As I leave office, I am immensely proud of what we have accomplished...
 




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