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Staying healthy, eating right

  • Published
  • By Capt. Amanda Sager
  • Health Promotions flight commander
OSAN AIR BASE, Republic of Korea --  In honor of March being National Nutrition Month, the Health and Wellness Center is kicking off their six-week series of weight loss classes for active duty servicemembers and family members.

To help individuals get a head start, here are a few helpful tips:

-- Instead of saying you will "exercise more," try setting a more specific goal. Include what you are going to do, how long, with whom and what to do in case of inclement weather. Make a plan and stick to it!

-- Watch no more than one hour of television daily. Don't be a couch potato; instead try something new like salsa dancing, swimming, cycling, spin class or hiking.

-- Exercise five to seven days a week for 30 to 60 minutes.

-- Eat fried food less than one time a week.

-- Limit your intake of fatty meats, poultry with skin, fish canned in oil, full fat cheeses, lard, bacon fat, cream sauces, doughnuts, pastries, cakes, cookies and pies.

-- Choose lower fat dairy products such as one percent or skim milk. Don't be afraid to experiment with dairy free milks like soy, rice or almond milk. Also use low-fat or fat free salad dressings.

Know that no one eats perfectly. If you strive to eat well 80 to 90 percent of the time, you can still meet your goals, whatever they may be, while having the foods you never want to let go of. The key is paying attention to habits and altering them to your benefit.

Your cumulative health is a result of all the many small choices you make, every day.

When you learn to fuel your body with the food it's built for, amazing things happen.

For more information about making healthier choices, contact the Health and Wellness Center at 784-HAWC (4292). The staff offers a variety of programs available to help you reach your goals.