Watch the diet, watch the scale numbers drop

  • Published
  • By Airman 1st Class Adawn Kelsey
  • 82nd Training Wing Public Affairs
SHEPPARD AIR FORCE BASE, Texas --  There are plenty of diets and fat-busting plans available in magazines, on the internet and in stores. However, there is one strategy that anyone can start with that is free and doesn't involve spending extra money on a diet plan.

According to studies, eating three to five healthy meals a day will help people can maintain a healthier body weight.

Andrea Hicks, a registered dietitian for the 82nd Aerospace Medicine Squadron, said the plate method is a good way to start eating healthy meals and eating the correct food portions.

"With the plate method take a plate and visually break it up into three sections," she said."Eating healthy foods is a great way to begin losing extra weight without having to try different diets. By eating the right portion sizes it will make the difference. There are three food groups that a plate should break down into: starch, non-starch vegetables and proteins."

She said an example of a meal, according to the plate method, would be 3-4 ounce grilled or baked chicken breast, ½ cup wild rice or a fist sized wheat roll and half of a large sweet potato.

"It is also important to look at what type of protein you are eating," she said. "For example, people who eat beef should try getting lean meats like loin or round cuts of meat. It is also important to stick to grilled or baked rather than fried meat."
She emphasized the importance of vegetables to help improve a person's fitness performance.

"When eating vegetables, the more colorful ones will provide more vitamins and minerals as they will help prevent heart disease and increase endurance levels while working out," she said.

When it comes to beverages, Ms. Hicks said it is best to stay away from sodas and highly caffeinated drinks.

"Sodas have added sugar that the body will store as fat," she said. "Instead of drinking sodas, it is better to drink water mixed with flavor packets that are light on sugars and caffeine. The caffeine in many drinks causes the body to dehydrate even more, so it is even more important to make sure individuals are drinking enough water throughout the day. It is surprising but, drinking more water will help with weight loss."