Filed under: Food
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.
“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!
It’s time to get off the SoFAS! No, we don’t mean your couch (but that’s a good idea too). We’re talking about solid fats and added sugars (SoFAS).
Solid fats are solid at room temperature and are found in foods such as butter, cheese, meats, and foods made with these products, such as cookies, pizza, burgers, and fried foods. Solid fats include both saturated and trans fats, which raise “bad” (LDL) cholesterol, increasing your risk for heart disease.
Added sugars can contribute to weight gain and tooth decay. Although some foods such as fruit and milk contain naturally occurring sugars, added sugars are usually found in processed foods such as sodas, sports or energy drinks, candy, and most dessert items. It can be hard to identify added sugars on food labels, but you can learn how to recognize hidden sources of sugar.
Foods containing SoFAS are often high in calories but don’t provide important nutrients such as vitamins, minerals, or fiber. Start cutting back on SoFAS by following a few simple tips:
- Prepare more meals at home and cook with olive oil instead of butter. Olive oil provides healthy fats that can improve your cholesterol levels and reduce your risk for heart disease.
- Switch from soda to sparkling water. Sparkling water is free of added sugars, but comes in a variety of flavors, so you’re bound to find one that you like!
- Trade in chips, dip, and cookies for fruits, veggies, nuts, and hummus or guacamole. Nutrient-packed snacks are generally lower in calories but will keep you going throughout the day.
Remember, this doesn’t mean you can’t eat any foods with SoFAS. Just be aware of what foods contain them, eat them less often, and watch your portion sizes for better health and performance.
You missed a meal and plan to exercise soon or your next meal is hours away, but your stomach is rumbling – what can you do? One way to fill your nutritional gaps is with nutrient-packed snacks.
Nutrient-packed snacks should consist of both “plants” and protein. Plants—such as fruit, vegetables, and whole grains—contribute carbohydrates, vitamins, and minerals. Protein—including low-fat dairy, lean meats, nuts, and seeds—contribute to muscle building and repair. Here are some simple snack ideas to have on hand during your workday, at the gym, and during missions to keep you at the top of your game, both mentally and physically:
- Apple or pear with 2 tbsp of natural peanut butter or almond butter
- Homemade trail mix –2 tbsp of dried fruit (any kind) mixed with a handful of nuts or seeds (any kind)
- Whole-grain crackers with 1 oz of cheese
- Whole-grain English muffin with 2 slices of turkey
- Slice peaches or plums, add to 1 cup of cottage cheese or plain Greek yogurt, sprinkled with cinnamon
- Cut-up veggies like carrots, cucumbers, bell peppers, and sugar snap peas; dip in hummus or bean dip
Low glucose (blood sugar) from lack of food can affect memory, learning, and attention. In addition, inadequate fuel can slow down your physical performance and your ability to recover from injuries, strenuous exercise, or difficult missions. Snacking can be a great way to fuel your body between meals and provide extra nutrition if you’re highly active.
But don’t forget to look at your portion sizes! Remember, this is a snack, not a meal. Snacking when you’re not truly hungry or large portion sizes can result in weight gain. Learn more about stocking your snack drawer.
Getting the right nutrients at the right time can give you the edge you need when it comes to performance. Are you drinking the right kind of beverage to keep you hydrated? Do you know what to eat after a workout to optimize your recovery? Find answers to these questions and more in HPRC’s FAQS: Fueling for Performance.
And while you’re there, be sure to check out our other Nutrition FAQs for more answers to common questions we’ve received about nutrition.
It’s the peak of summer, which means barbeques, picnics, and other food-filled events. But especially in summer’s heat, don’t forget about food safety, or it might just spoil your fun. Let the good times roll this summer with these food safety tips:
- Wash your hands. Washing your hands often is one of the best ways to prevent the spread of bacteria. Remember to use warm water and soap, and wash your hands for at least 20 seconds.
- Marinate meat safely. Marinate your food in the refrigerator, and keep it there until you’re ready to cook it. If you want to use the marinade as a sauce, set aside a portion before adding your raw meat or poultry, and don’t reuse marinade.
- Cook food thoroughly.Use a thermometer to ensure your food is cooked to the right minimum internal temperature:
- Steaks and pork—145°F
- Hamburgers and sausages—160°F
- Keep cold food cold. Don’t let your cold dishes sit out on a counter for more than 2 hours, or one hour outdoors when temperature is above 90°F. Otherwise, keep it chilled at 40°F or less in a cooler or place directly on ice.
Always remember: “When in doubt, throw it out.” A foodborne illness is not worth the risk. For more information on food safety during the summer, visit “Summer and Vacations” at Foodsafety.gov.
Granola bars are great for a quick, convenient snack, but some are more like candy bars in disguise. They can be high in sugar, fat, and calories. There are plenty of healthy variations of granola bars, though. You just have to know what to look for. Next time you’re in a store or in the commissary, compare Nutrition Facts labels and follow these tips:
- Look for a granola bar that has at least 4 grams of protein, 3 grams of fiber, and less than 200 calories. This will help you stay full longer while keeping your nutrition in check.
- Find a granola bar with less than 10 grams of sugar. Most of it is added sugar. And watch out for hidden sources of sugar such as brown rice syrup and honey.
- When it comes to ingredients, look for ones you recognize or can pronounce. Remember, a granola bar with fewer ingredients is often better.
For information on how to read Nutrition Facts labels, check out this guide from the Food and Drug Administration.
If you’ve ever eaten something spicy and felt a burning sensation on your tongue, then you’ve eaten capsaicin. Capsaicin is the substance found in chili peppers such as jalapeños, serranos, and habaneros that gives them their spiciness. Although humans have been eating peppers for thousands of years, capsaicin has only recently come into the supplement spotlight. As an isolated ingredient, it is usually sold as capsules labeled “cayenne pepper” or “capsicum” after the family of peppers that naturally contain capsaicin.
Capsaicin supplements are marketed to aid with weight loss in three ways: increase energy use, burn fat, and decrease appetite. Some scientific evidence supports these statements, but the results of most studies were inconsistent, short-lived, and didn’t always result in weight loss. Long-term effects of taking capsaicin supplements, especially at high doses, are still unknown, so their safety over time needs further investigation.
Although capsaicin is considered safe to consume in food, capsaicin supplements can cause gastrointestinal issues (gas, stomach pain, and diarrhea) for some people. They also can interact with certain medications and other herbal supplements, so you should consult a healthcare provider before taking it. Capsaicin supplements also may not be safe if you are allergic to peppers or if you‘re pregnant or lactating.
Visit Operation Supplement Safety for more OPSS FAQs about weight loss.
Do you know that one in six Americans get sick from foodborne illnesses each year? Thankfully, there are safety tips and techniques that can help you prevent such incidents. Here are some quick and easy tips to remember:
Clean: Wash your hands and surfaces thoroughly and frequently with hot, soapy water.
Separate: When shopping, preparing, and storing your meals, be sure to keep raw meats, poultry, seafood, and eggs away from other foods that won’t be cooked to prevent cross-contamination.
Cook: Use a food thermometer to ensure that your meats are cooked to the right temperature (165°F for turkey).
Chill: Don’t leave leftovers (including raw and cooked items, such as pies) out on the table for more than two hours. Promptly refrigerate these items, and use or discard leftovers within three to four days.
If food looks or smells questionable, a good rule of thumb to follow is, “When in doubt, throw it out.”
For more information on food safety, visit the Food and Drug Administration’s web page on Food Safety Tips for Healthy Holidays.
Do you have a “snack drawer”? Most people do, whether it’s in their office desk, gym locker, backpack, or family minivan. Snacking can be an important part of a healthy lifestyle, preventing late-afternoon vending machine runs or mealtime overeating and providing crucial nutrients prior to workouts or missions. Snacking can also ambush otherwise healthy eating plans, so it’s important to choose snacks wisely.
Ideally, your snack drawer should be stocked with a variety of protein and carbohydrate snacks to meet your needs during the day. A healthy snack provides 100 to 300 calories, depending on your weight and activity level.
Opt for lean-protein choices such as water-packed tuna (the kind in packets fit easily into a backpack, briefcase, or purse), peanut butter, and dry-roasted nuts such as walnuts, almonds, or pistachios. If you have a fridge available, boiled eggs (up to one week) or single-serving cups of hummus, cottage cheese, or Greek-style yogurt are great choices.
Healthy-carbohydrate options include instant oatmeal or grits, whole-grain crackers, and dried fruit. Choices for the fridge include fresh fruit and veggies—a great way to get the recommended amounts you need each day.
Take advantage of snack time to add some hydration to your day. Water (flavored ones can make drinking water more appealing), milk, soymilk, and almond milk are great choices. Herbal teas provide a caffeine-free alternative. Of course, juicy fruits such as watermelon, oranges, and kiwis are terrific too.
Being prepared can help you make good choices the next time a snack attack hits. But don’t forget about food safety: Be sure to keep an eye on expiration dates and toss things when they’re past their prime. For more information about healthy snacking, read these informative tips from MedlinePlus.