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Food tips for your PCS

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Food, Moving, PCS
Is a move on your horizon? Add an “eating plan” to your checklist.

Packing up and heading to a new location can be stressful, even for service members who move often. Get a jump on your planning and use these “food resource” tips to ensure a smooth transition.

  • Plan meals. A few weeks before you move, inventory your food. Create weekly meal plans (and choose recipes) to use up what’s on hand, especially those foods you can’t take along.
  • Gift excess food. Give condiments and opened foods to a favorite neighbor. Although most unopened foods can go with your household goods, you can donate any excess to a food pantry if you want to save on weight. Some moving companies even offer this as a free service!
  • Pack a food box. Choose a clear plastic box and add basics—such as cereal, nut butter, jelly, coffee, and teas—for the first few days in your new home. Include an easy microwave meal such as red beans and instant rice too. And add a coffee pot, utensils, bowls, plates, plastic zip-type bags (in assorted sizes), dish soap, sponge, and a towel for cleanup. Send it in the moving truck or take it with you. Either way, plan accordingly.
  • Pack a cooler. Driving to your new location? Bring water, baby carrots, apples, or dried fruit for the car ride.
  • Manage overseas or regional moves. Contact your installation's family support office and ask about borrowing kitchenware essentials, especially if you don’t own any or expect them to arrive late. Remember to stock up on your favorite non-perishables—either hard-to-find or unavailable in your new location—and send them along with your household goods.
  • Unload and unpack. Make sure you’re properly fueled and hydrated if you’re doing any heavy lifting on move-in day. And forgo any alcohol.

 Happy trails! 

“Smart snacking” for kids

HPRC Fitness Arena: Nutrition, Total Force Fitness
In the past 25 years, young children have greatly increased the number of snacks they consume. Try these “smart snacking” tips to help keep your kids healthy.

Almost 1 in 3 children starts school either overweight or obese—but giving healthy snacks to your preschoolers can get them off to a good start. The American Academy of Pediatrics recommends healthy snacks as part of early childhood nutrition, especially since younger kids have small stomachs and might not be able to get all their nutrients at mealtime.

Over half of children ages 2–6 eat 3–5 snacks daily. Sweet and salty snacks (including sugary drinks) make up nearly 30% of their daily calories. These energy-dense foods also are linked to excess weight gain.

But there are ways to get the proper nutrients into their little bodies without going over their daily calorie needs. 2–3 healthful snacks can be just the ticket. Here are some helpful hints for “smart snacking.”

  • Think food groups. Many traditional snacks are carb-based with little nutrition and empty calories. Include 2 food groups per snack, such as whole-grain cereal with dried fruit, peanut butter on apple slices, plain yogurt with chopped fruit, or nut butter on whole-wheat bread or cracker.
  • Fill in the gaps. Young children can be picky eaters, especially at mealtime. Eating a snack in-between—such as fruit, vegetable, or protein (for example, chicken, egg, or nut butter)—can make up for what they’ve missed.
  • Timing is important. Limit snack time to 10–15 minutes to prevent overeating. And avoid eating too close to mealtime.
  • Portion size matters. Kids are small so their portions should be too. Limit portion sizes to half of adult ones, except they’ll still need about 2–2½ cups of dairy daily.
  • Think easy access. Store healthy-snack portions in baggies or containers at home. Take them on the go too!

Visit HPRC’s Family Nutrition page for helpful resources on nutrition, healthy recipes, and more.

Turning mealtime into “family time”

After a long workday, you might consider forgoing a family meal. Instead, combine plan-ahead tips with simple time-saving recipes. Add your loved ones to the mix and enjoy!

Mealtime can be enjoyable “family time” too, especially when you plan ahead and ask family members to “pitch in.” Kids like being helpful so let them know they’re vital members of your “family team.”

Many moms and dads recognize the importance of family mealtimes, but often want helpful ideas to make it “the norm.” Here are some tried-and-true tips to get you started. Add these to your family’s routine gradually. And add new tips whenever possible. Read more...

It’s mealtime: Ready to order?

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Food, Healthy Tips
Restaurant menus and menu boards are designed to guide your food choices. Learn how you can save calories and dollars too.

Knowing what to order in a restaurant or dining hall can be challenging when you’re trying to eat healthy on a budget. But there are ways to eat right and save money too.

  • Check out the prices! Higher-priced entrées usually appear in the top right of a restaurant menu or menu board because that’s where your eyes tend to look first. You might want to think twice before placing your order.
  • Look for deals. Higher-priced entrées are sometimes mixed with other offerings where you might overlook their prices. So make sure to check out what else is on the menu and compare prices. You might feel good about selecting something lower in price, even if it’s more than you’d usually spend. Choose wisely.
  • Avoid the urge to splurge. Menus with red typeface and mouthwatering descriptions increase your appetite. Heading out for a fun night with friends? You could be tempted to spend more or order more food, which can leave you seeing red too. Sticking to your budget saves calories and dollars. Examine the menu carefully for tasty, healthy options.
  • Ordering in the dining hall or galley? Learn more about fueling up with the right foods to optimize your performance using the Department of Defense’s (DoD) Go for Green® nutrition program.

Armed with this new intel, you can look forward to your next meal out without buyer’s remorse!

Stretching your food dollars

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Food, Money
Stop before you shop! Learn how to meet your nutrition goals without busting your grocery budget.

What’s the secret to shopping smarter and saving money at the grocery store? You want to choose healthy foods and eat well, but you’re noticing that too many of your hard-earned food dollars seem to vanish. Stores are setup to help you spend your money! You need to be as shrewd as detectives when you shop.

There are no legal ways around paying taxes, but try these 9 money-saving strategies when food shopping. You just might find more dollars in your wallet at the end of the month!  Read more...

Plan your meals in minutes!

HPRC Fitness Arena: Nutrition, Total Force Fitness
The workday is ending—and you’re stressed from not knowing what to prepare at mealtime. With some advance preparation using HPRC’s meal-planning strategies, you’ll look forward to what’s for dinner.

We all want to serve healthy, nourishing food to our families. But sometimes we let our best intentions get in the way. You wouldn’t head into the woods without a plan, map, or GPS—so why begin your day with little thought about eating well? Start this year off right by learning and putting these easy meal-planning practices into place. Once you’ve established these habits, you’ll be amazed at how good it feels to map out your meals. The more you practice HPRC’s strategies—the faster and fitter you’ll be—a huge savings to your body, time, and wallet. Read more here. 

 

Decrease your holiday food stress

HPRC Fitness Arena: Nutrition, Total Force Fitness
Need to cross “food worries” off your holiday checklist? There are ways to add nutrients, cut calories, and enjoy the holidays!

Who says that figuring out what to prepare and eat over the coming holiday weeks needs to be stressful? Worrying about choosing appropriate food gifts? How about gaining weight and never taking it off—again? These concerns are often on our minds at this time of year. So here are some tips to enjoy a healthy holiday.

  • Make recipes more nutritious. Use evaporated skim milk in place of heavy cream in soups, quiches, pies, and other recipes. Substitute whole-wheat for white flour in bread, gravy, and cookie recipes.
  • Reduce your calorie intake. Choose more fruits and vegetables at each meal. Don’t skip a meal—because you could overeat at the next meal. Eat smaller portions instead.
  • Pick healthy gifts. Offer a welcome basket of fresh fruit or assorted packages of nuts and dried fruit. Put together a basket of healthy ingredients for a quick meal. Give a personal favorite such as a special bread, olive oil, or jam.

Challenge yourself by putting at least one tip into practice. It guarantees your holidays will be less stressful!

There is (almost) free lunch!

HPRC Fitness Arena: Nutrition
Whip up these “tried and true” soups for pennies.

We all want to use our food resources and time wisely. Let’s talk about ways to save minutes and money. As the holidays approach, we want quick, easy meals to fortify us. Using the bones from our holiday meats can make an almost “free” extra meal or two. Helpful hint: store the bones in the freezer until you are ready to get cooking!

These tasty soups are healthy and affordable:

  • Bean Soup. Put a ham bone in a crockpot. Cover with 8 cups of water. Add one pound of rinsed, dried pinto beans. Season as desired—jalapeno peppers and cilantro are especially good. Cook on High for 5–6 hours or Low for 11–12 hours. Skim the layer of fat from the top. Chop and add any leftover ham to the soup.
  • Turkey Vegetable Soup. Put turkey bones in a large pot. Cover with 6­–8 cups of water and bring to a boil. Turn the heat down and simmer for 30 minutes. Remove the bones and strain the broth. Add frozen corn, green beans, grated carrots, and instant brown rice. Bring to a boil and simmer for 10 minutes. Add chopped pieces of turkey meat if desired. Season with black pepper.

Who knew making soups could be so simple? These meals just might become a mainstay of your recipe toolkit! 

Fast food fix

HPRC Fitness Arena: Nutrition, Total Force Fitness
If you’re going to eat fast food, have it your way for better health.

Fast food is often overloaded with calories, fat, and sodium, so it’s best to choose it less often and eat nutritious meals made at home or in the dining facilities. But juggling the demands of active-duty service, family, friends, and life in general can leave little time to shop, cook, and clean. Sometimes fast food might be your only option, so follow these tips to avoid the pitfalls:

  • Make substitutions. Choose grilled chicken for your sandwich instead of fried chicken, and ask for a wheat bun. For your sides, trade in fries or onion rings for a side salad, fruit cup, or plain baked potato.
  • Watch your toppings. Toppings such as bacon, cheese, and even sauces provide more fat and calories than you might realize. Skip these toppings and ask for extra veggies on your burger or sandwich. If you want a sauce, stick with ketchup or mustard.
  • Go for greens. More and more restaurants offer salads as entrees, which is a great way to increase your veggie intake. But just beware of high-calorie additions such as bacon bits, croutons, fried tortilla strips, and creamy dressings. Instead, look for nutrient-rich toppings such as nuts, seeds, beans, fruit, and lean protein, and ask for a light dressing such as vinaigrette on the side.
  • Keep your portion sizes small. Bigger portions mean more calories. Opt for the smallest size when it comes to burgers, fries, sodas, and desserts, and avoid value-sized meals. Doing so can save you a couple hundred calories or more! Check out this infographic on portion sizes to help you.

Fueling with fast food every day isn’t ideal, especially if you want to perform well. Just keep in mind that when you do eat it, making small changes such as these can have a big impact on your health.

Improving mood with food

HPRC Fitness Arena: Nutrition, Total Force Fitness
Mindful eating can help you make better decisions and transform your whole eating experience!

“You are what you eat” means that food affects your physical AND emotional health! A tip that also helps your mood is to stay away from “comfort foods.” Choose foods that give you more steady energy, such as an orange or raisins (not ice cream or fries). This might be old advice, but here’s a new twist: Eat that snack mindfully!

By practicing mindfulness before you eat, when you’re feeling a craving, and while you eat, you can overcome binge eating, eating to soothe emotional concerns, and impulses triggered by yummy sights, sounds, or smells. It helps you understand your motivation. Are you eating because you’re hungry and it’s time to eat? Or is it a “quick fix” for your stress or worries?

Once you’re eating, instead of analyzing why you’re eating or focusing on other tasks such as texting, be mindful of the eating experience, embracing the experiences of smell, taste, temperature, and texture. You may find yourself slowing down and enjoying your food more!

Before diving into your next snack or meal, think about what you’re eating and be mindful of why. Here’s a simple example of how you can weave mindful eating into your daily life: You might notice that it’s 3pm, and you’ve had nothing to eat since that healthy lunch, and you need a pick-me-up, so you reach for an orange. Now, mindfully enjoy each part of the experience as you peel the orange, noticing the textures inside and outside, the stickiness, the spray, and the smell. Notice how you salivate with the anticipation of citrus acids, and the moment when the piece of orange hits your tongue, followed by squirts of flavor, and changing texture. Enjoy!

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