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HPRC Fitness Arena: Nutrition
Oatmeal is a comfort food that can be prepared in a variety of ways. It contains soluble fiber, which can help lower your blood cholesterol, keep you fuller longer, and boost your performance.
Choose steel-cut oats (regular or quick-cooking), which provide a nutty texture, or rolled oats, which are available in a variety of thicknesses: regular or old-fashioned (thickest), quick-cooking (thinner), and instant (thinnest). There really isn’t much of a difference in cooking times, so choose whichever texture you prefer. And limit instant varieties, which can pack large amounts of sodium and sugar. Read more...
One of the best ways to start losing weight or just improve your nutrition overall is to keep track of what you eat and drink every day. You probably have seen all the advice about eating well-balanced meals—from the amounts you should put on your plate at meals to the recommended amounts of essential nutrients you need every day. But how do you raise your awareness about what you eat and drink? And how can you keep track of whether you’re meeting your nutrition goals?
Try keeping a food diary. There are lots of online resources and apps to help you do this, but one worth exploring is the U.S. Department of Agriculture (USDA) SuperTracker. It actually offers several tools to help you track your diet, get nutritional information on more than 8,000 foods, manage your weight, track your physical activities, access a “virtual coach” to meet your goals, and more. You can create a personal profile to save your information and develop a personal plan, or you can use the “general plan” for one-time use.
If you’re looking for more detail about the nutritional content of what you eat and drink, check out the USDA Food Composition Databases. This website contains detailed nutrient information for more than 180,000 branded and generic food products. Need to get more of certain nutrients in your diet? More vitamin B-12? Or more protein? There’s a search engine to help you find what foods provide the ones you’re looking for. You can even specify what type food or which meals you’d like information about.
If you’re concerned about your partner’s weight but she or he doesn’t seem worried, there are things you can do to create a healthy eating environment at home. Pushing or pressuring your loved one won’t work and might make things worse.
Instead, consider where your partner is in the “Stages of Change.” These are the stages one goes through on his or her journey to making a behavior change. Keep in mind that he or she has to be the one to initiate the change. Read more...
From the uneaten piece of toast in the morning to the leftover veggies thrown out after dinner, food waste can quickly add up. Produce often wilts and softens, and bread products dry out—the natural process of aging—before you get around to eating them. The good news is that many of these foods can be reclaimed. Keep reading for recipes and ideas that can help you use your food resources more efficiently and keep more money in your wallet! Read more...
Not all birth defects can be prevented, but a pregnant woman can increase her chances of having a healthy baby by eating well and avoiding infections that could impact her health and her baby’s health. You can lower your risk by following these practices:
Maintain good hygiene by washing your hands often. Be especially diligent when preparing food and before eating. Wash your hands after handling any raw foods, but especially meat, eggs, and produce.
Food choices are critical. Make sure to get 400 mcg of folic acid daily by either taking a supplement or eating a fortified breakfast cereal. (Ideally, all women should be ingesting this amount.) Be sure to avoid raw fish, raw milk and cheeses, and raw sprouts. If you have kids, take care not to share their food or drinks. Avoid putting your child’s pacifier in your mouth because many children have the cytomegalovirus, which is transmitted through body fluids such as saliva. Be sure to stay well hydrated, preferably with water, as it can help fight off infections.
It’s also important to see a healthcare provider early on and throughout your pregnancy. A healthy pregnancy includes controlling your weight by eating healthfully and being active. To learn more about National Birth Defects Prevention Month, visit the Centers for Disease Control and Prevention web page. And for more nutrition information for maintaining a healthy pregnancy, visit HPRC’s FAQs about nutrition during pregnancy.
If you’re wondering how to talk with your partner about his or her weight, resist the urge to control or criticize. Instead, express genuine concern, and focus on healthy, sustainable changes that you can make together.
Couples typically share similar values and engage in activities together, so you’re more likely to impact each other’s health habits. Yet criticism about weight can be a source of conflict between some couples, which can affect your otherwise fulfilling relationship.
When one partner is at a healthy weight and one is overweight, there’s a greater chance for conflict, especially when they eat together. If one tries to restrict the other’s eating, things become less enjoyable. You might argue more too.
Try to be supportive about your loved one’s health issues. It’s most helpful when your message expresses caring and closeness. Be in tune with your partner’s needs if she or he is asking for your help with making healthier habits. Try being an “accountability” partner and help keep your partner on track towards his or her goals. Establish mutual goals you can work on to help improve your health and wellness too.
Some phrases to avoid include:
- “You’re going to eat that?”
- “Maybe you should stop eating.”
- “You’re going to gain more weight if you keep eating so much.”
Some supportive phrases to try include:
- “Let’s both commit to healthy eating in the new year.”
- “Since you’ve expressed wanting to eat healthier, how can I help?”
- “I know you’re trying hard to eat healthier, and it’s not easy. I’m proud of your efforts. Let’s continue in a positive direction.”
Create healthy lifestyle changes together. Pack nutritious lunches and snacks for work or school, and prepare well-balanced meals. Check with your installation about couples cooking classes and other wellness activities offered through Morale, Welfare, and Recreation (MWR) programs too. And check out HPRC’s ABCs of Nutrition page and videos for more ideas.
Be prepared so you can make smart choices the next time a snack attack hits. Most people have a “snack drawer”—whether it’s in their office desk, gym locker, backpack, or car. Snacking can be an important part of your meal plan, preventing late-afternoon vending machine runs or overeating at mealtime. Snacks also can provide crucial nutrients before workouts or missions.
A healthy snack provides 100–300 calories, depending on your weight and activity level. Try to stock your snack drawer with a variety of nutrient-rich snacks.
- Choose lean proteins. Select water-packed tuna in single-serve pouches or nut butters. Or choose walnuts, almonds, or pistachios. If you have an office fridge, stock it with boiled eggs (up to one week) or single-serving cups of hummus, cottage cheese, or Greek yogurt.
- Pick healthy carbs. Options include instant oatmeal or grits, whole-grain crackers, air-popped popcorn, and dried fruit.
- Enjoy fresh fruits and veggies. Stock up on cut-up celery or cucumbers, baby carrots, and apples.
- Stay hydrated. Drink water (flavored with slices of lemon or cucumber), herbal tea, milk, soy milk, or almond milk. Or eat juicy fruits such as watermelon, oranges, and kiwis.
Follow the U.S. Department of Agriculture (USDA) recommendations on consuming foods and drinks too. And be mindful of portion sizes. Make sure to visit the MedlinePlus page to learn more about healthy snacking.
The first step to losing weight and gaining better health is using self-monitoring techniques to track your calories. Armed with this information, you can reinforce what’s working well. Some evidence suggests that recording food and beverage intake leads to healthy, sustainable weight loss. Weighing yourself daily might help too.
What’s the secret to weight-loss success? Choose a self-monitoring technique that works for you: Try to do these actions frequently—at least 3 times per week—and turn them into healthy habits. Read more...
Food waste is a massive problem in the U.S. Billions of dollars’ worth is wasted each year—about 20 pounds of food per person each month. But there are strategies you can use to help save valuable food resources. Food waste happens along the food chain: from the farm, during transport to grocery stores and commissaries, at retail stores and food service operations, and in your home.
Military communities are working to address food waste by ordering only what’s needed, carefully planning meals, and avoiding waste through reduction and composting. In addition, many commissaries have food donation programs for items that can’t be sold but are still safe to eat. Try to do your share at home too. Read more...
Lentils, peas, and beans can provide a protein-rich boost to your meal plan. They contain healthy carbohydrates, fiber, protein, and valuable minerals such as potassium, iron, magnesium, and folate. Also known as legumes or pulses, these foods can help balance your blood sugar and keep you fuller longer, which is especially helpful if you’re trying to lose weight. Eating legumes also might lower your risk of cardiovascular disease, type II diabetes, and even some cancers.
Legumes are inexpensive too. At just pennies per serving, they’re cheaper than other forms of protein. What’s more, they’re delicious and can be eaten in different ways!
- Dried. These varieties always require cooking, but cooking times vary. For example, lentils and split peas cook in about 10 minutes. Tip: Avoid soaking legumes—and save more time—by cooking them in a crockpot instead.
- Canned. Keep low-sodium or sodium-free varieties on hand for salads and soups. Tip: Cook instant rice, mix with black or red beans (drained), and season with garlic for a quick meal.
- Specialty packs. In a hurry? Grab ready-made meals, pastas, and bean blends from your local grocer. Remember: Ready-made foods tend to cost more, and they’re typically higher in sodium. Tip: Add 1 cup of sodium-free beans to your specialty pack, which lowers the total amount of sodium per serving.
Legumes help keep you “regular” too. A ½ cup serving contains roughly 25% of your recommended daily fiber. One carbohydrate in legumes ferments in the gut, causing gas. However, this mostly diminishes as you eat them more frequently. If gas becomes problematic, cook legumes thoroughly, rinse them well, and gradually increase your fiber intake. And keep in mind the New Dietary Guidelines for Americans' recommendations for 1–3 cups per week, depending on your age. So, try to eat them more frequently. Make sure to check out the Bean Institute's easy recipes too.