Weighing your options: Chow hall changes may make it easier to make healthy choices - Marine Corps Off Duty | health, fitness, gear, gadgets, sports, travel - Marine Corps Times

Weighing your options: Chow hall changes may make it easier to make healthy choices

For service members, maintaining a healthy weight isn’t just another New Year’s resolution — it’s a year-round job requirement.

And it’s all the more challenging when you’re downrange and eating in the dining facility.

But experts say there are diets that will work with your chow-hall choices. That will perhaps be more true than ever, as the services are making changes to chow-hall menus that will provide troops a better variety of healthy fare.

To be sure, a fair share of troops need to mix up what they put on their plates. A 2005 Defense Department survey found that 62 percent of service members age 20 or older were defined as overweight, and less than 10 percent consumed fruits and vegetables three or more times a day.

“But positive changes are in the works,” says Andrea Lindsey, senior nutritionist at the Uniformed Services University of the Health Sciences’ Human Performance Resource Center.

The Army is introducing the Soldier Fueling Initiative, a program of healthier chow hall options to change eating habits. The program is being tested at five basic and advanced training installations. Changes include replacing soda fountains with milk and juice dispensers, switching white bread and pasta with whole grains, and the “Go for Green” system of color-coded labels for nutrient-dense foods.

“I appreciate that nutritional information is posted at mealtime and chow halls also have signs offering healthy eating ideas,” said 2nd Lt. David Cocchiarella, stationed in Kunar province, Afghanistan, with the 101st Airborne Division. “But service members need more education on proper portion sizes, so they can be fit for combat — I would like to see higher-quality food, cooked in healthier ways and served in smaller portions.”

CHOW (Choose Healthy Options for Wellness) was developed to help the Navy and Marine Corps measure accessibility to healthy food options. And a similar program for the Air Force, DINE (Develop Improved Nutrition Environment) was developed for commanding officers to determine whether the workplace is supportive of healthy eating.

Nutrition know-how

No matter where you are, the simple equation of energy in, energy out is essential for weight management. When your uniform is feeling snug, it’s time to cut back on calories, make smart food choices and amp up your workouts.

“A varied, nutritious diet and exercise program are essential for maintaining balanced weight and staying strong,” Lindsey says.

Food affects not only weight, but also physical performance and overall health, Lindsey says. It provides fuel, nutrients and the vitamins our bodies need for optimal performance.

Carbohydrates, proteins and fats are the foundation of good nutrition. Carbohydrates provide the energy needed for endurance activities, resistance training and mental agility. Choose complex carbohydrates, such as fruits, vegetables, whole grains, beans and brown rice, over simple carbs from white flour and refined sugar.

Protein is essential for muscle formation and contraction, and for repairing injuries. Low-fat protein sources such as lean meats, poultry, fish, low-fat dairy products, beans, nuts, seeds and eggs provide the building blocks for healthy muscles and strong bodies.

Even during weight-loss efforts, fats are key to good health by providing energy during exercise, insulating the body and transporting nutrients within the body.

But not all fats are good. Avoid trans- and saturated fats found in fatty meats, whole-milk dairy products and commercially produced baked goods. Polyunsaturated and monounsaturated fats, such as those in nuts, avocados, olive oil and cold-water fish, help to keep your heart healthy and make you feel satiated.

Lindsey says the HPRC suggests a daily calorie ratio of 55 percent carbohydrates, 20 percent protein and 25 percent fat.