JBSA-Randolph –
National Nutrition Month, the Academy of Nutrition and Dietetics’ annual nutrition education campaign observed in March, focuses on the importance of making informed food choices and developing sound eating and physical activity habits.
Health care professionals at Joint Base San Antonio are taking part in the campaign, informing the community about the importance of good nutrition at the installation’s exchanges, commissaries and medical facilities.
One of the takeaways of the campaign is that eating a variety of healthy foods and portion control are the foundation of sound eating habits.
“The basics of good nutrition are to eat a variety of healthy foods every day – fruits, vegetables, whole grains, lean protein and low-fat dairy – and to hydrate with water,” said Emily Newman, Air Force Tele-Medical Nutrition Therapy program manager. “Portion control is also important as too much of any food can contribute to excess calories and weight gain.”
Newman, who manages the Air Force Tele-MNT video teleconferencing program from her office at the JBSA-Randolph Medical Clinic, said the Department of Health and Human Services and U.S. Department of Agriculture’s “Dietary Guidelines for Americans,” which is published every five years, outline the basics of good nutrition and healthy eating patterns in more detail.
Those guidelines are to follow a healthy eating pattern across the lifespan; focus on variety, nutrient density and amount; limit calories from added sugars and saturated fats and reduce sodium intake; shift to healthier food and beverage choices; and support healthy eating patterns for all.
Moderation is also an important part of good nutrition, Newman said.
“I like to discuss moderation with my clients,” she said. “Moderation is key when it comes to enjoying those less healthy options. All foods can fit into a balanced eating plan, even ice cream, when enjoyed in moderation.”
One of the eating strategies Newman encourages clients to adopt is the “Three Bite Rule: one bite to say hello, one bite to savor the flavor, one bite to say goodbye.”
“When we slow down and focus on eating the treat food, we are more satisfied by it and less likely to overeat,” she said.
Newman recommends USDA’s MyPlate as a template for healthy food choices. Adopted by USDA in 2011 as a replacement for its food guide pyramid, MyPlate is a simpler, more straightforward way to show people how to eat healthy meals. It shows the food groups as portions on a plate, with fruits and vegetables taking up half the plate and grains and lean proteins the other half. A small portion of dairy complements the plate.
“The MyPlate method is a great visual for meal planning and can be modified to help meet the needs of a variety of clients with different needs and disease states,” she said. “I use the MyPlate model as a guide for my own family as well.”
MyPlate encourages everyone to think about what they are eating and ensure all food groups are included in meal planning, Newman said.
“It is important for families to sit down and have meals together, but more and more we are becoming a population of ‘grab-n-go,’” she said. “The MyPlate helps when you think of daily intake because 50 percent of the plate is fruit and vegetables. It can help not only with meal planning, but is also a great guide for grab-n-go selections and packing lunches.”
Healthy snack choices also contribute to good nutrition, Newman said.
“You can’t go wrong with fruits and vegetables,” she said. “I also like to include a source of protein with snacks as it can help make them more filling.”
Examples are an apple with one tablespoon of peanut butter, yogurt with berries, string cheese and carrot sticks, and veggies and hummus, Newman said.
“It helps to pre-plan snacks so you don’t end up at the vending machine and are tempted to make less healthy options,” she said. “Healthy snacks can also help curb appetite to prevent overeating later in the day.”
Nutrition plays an important role in the Air Force mission, Newman said.
“Good nutrition is vital to help our active-duty members perform their best and help keep their families healthy so they can focus on the mission,” she said.
Dining facilities and commissaries throughout JBSA are contributing to good nutrition in their own ways, said Aracelis Gonzalez-Anderson, 359th Medical Group Health Promotions Program coordinator. DFACs use a color-coded labeling system through the Department of Defense’s Go for Green program to promote healthier food options, while commissaries have adopted the Nutrition Guide Program, which aligns criteria for tagging grocery items as closely as possible with Go for Green, which designates “green” items as nutrient-dense.
“They’re all doing something to help members of the community have a healthier lifestyle,” Gonzalez-Anderson said.