Healthy eating ... healthy you

  • Published
  • By Health and Wellness Center
  • 60th Medical Group
TRAVIS AIR FORCE BASE, Calif. --  A healthy lifestyle is the key to feeling great, being Fit to Fight and Fit for Life. Experts agree good nutrition practices and physical activity are keys to getting the most out of life.

Good nutrition practices start with a healthy eating plan - remembering to stay in balance with portion sizes, practicing moderation and using variety in healthy food choices.

Eating a variety of foods, practicing calorie control, choosing nutrient-dense foods, exercising daily, drinking enough water and getting enough sleep are all components needed to build a healthy lifestyle for yourself.

Consider these tips for healthy eating:

-- Eat a variety of nutrient-dense foods. You need a wide variety of nutrients each day for good health and there is not one perfect food that supplies all of these necessary nutrients. Your daily food selections should be guided by the Food Guide Pyramid (www.mypyramid.gov) to include whole grains, fruits, vegetables, non-fat dairy products, lean proteins and other protein foods plus a moderate amount of fat. Use the Nutrition Facts panel on food labels to guide your choices.

-- Maintain a healthy weight. A registered dietician can help develop sensible eating habits to achieve successful weight management for a lifetime. Remember that excess body fat increases your risk for a variety of chronic diseases such as high blood pressure, heart disease, stroke, diabetes and some types of cancers.

-- Practice portion control and space meals appropriately. By practicing moderation in your portion sizes and consuming small, frequent meals, it will be easier to maintain a healthy eating plan. Skipping meals can lead to out-of-control hunger and binge eating. Remember the two most important times to eat are breakfast and following exercise.

-- Make changes gradually. Changing too rapidly can lead to failure of a healthy eating plan. Begin by making small changes that can add up to a successful healthy lifestyle. Using a food diary and exercise log will help you to make changes as well as identify triggers for emotional eating and excuses for avoiding exercise.

-- Establish goals and re-evaluate every couple of months. Make small specific goals and use the SMART goal setting technique to stay on track. SMART goals are specific, measurable, attainable, realistic and timely. Stick with your plan and remember the small steps you take to reach your goals do add up to long range success!

For more information, visit a registered dietician at the Health and Wellness Center or David Grant USAF Medical Center.