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HAWC registered dietitian offers healthy food, shopping tips

  • Published
  • By Airman 1st Class Rebekah Phy
  • 305th Air Mobility Wing Public Affairs
McGUIRE AIR FORCE BASE, N.J. --  With such busy days, fast food chains at every corner and the fierce competition of 90-second "drive-thrus", it's no surprise Americans are facing an obesity epidemic. In fact, according to the U.S. surgeon general, nearly two out of every three Americans are considered overweight or obese.
 
In an effort to fight the epidemic, as well as support the Air Force's "Fit to Fight" campaign, the Health and Wellness Center's registered dietitian recently held a tour at the commissary here. The tour focused on helping people choose healthier food options in a shorter amount of time. 

"With the obesity epidemic we are facing today, eating healthy is so important," said Dana Maurer, HAWC registered dietitian. "I want people to understand the difference between product marketing and what foods are actually healthy." 

Ms. Maurer explained how to read food labels, ingredient lists and offered several helpful tips to choose healthier foods. 

First, if time is an issue, keep to the perimeter of the supermarket. This is where the fresh, whole foods are featured, such as fresh produce, meat, chicken, fish, dairy and whole grain breads. Typically, in the aisles, processed foods and marketing ploys take over. 

When it comes to sodium, the average person should have no more than 3,000 milligrams each day. In order to combat sodium, watch out for lunchmeats, processed, pre-packaged and frozen foods. For a lower-sodium lunchmeat, try roast beef or turkey breast. 

All fruit naturally contains sugar, however, people's bodies are better able to breakdown naturally-occurring sugars. Although canned, dried or fresh fruits are all created equal, watch out for canned fruit packed in syrups or dried fruits coated in high fructose corn syrup. When buying canned fruit, look for fruit packed in 100 percent fruit juice or dried fruit with no additional sugar added.
 
When choosing vegetables, fresh and frozen vegetables are the best options. If buying canned vegetables, look for no salt added. One exception to this rule is canned tomatoes; when tomatoes are exposed to air and light, lycopene is destroyed, therefore, lycopene is more prominent in cans. Lycopene is associated with reduced risk of macular degenerative disease, serum lipid oxidation, and cancers of the lung, bladder, cervix and skin. 

Nuts, rice cakes and granola bars can be great for snacks. Nutrition labels should still be compared for the amount of sodium and sugar. 

For a fiber-filled diet, look for whole-wheat pasta, cereals and breads. Make sure "whole wheat flour" is listed in the first three ingredients. If buying cold cereal, it's recommended to choose cereals with less than eight grams of sugar and more than three grams of fiber. 

"Let's continue to fight the obesity epidemic together," Ms. Maurer said. "With education and planning, we can all eat and live healthier!"
 
For those interested in a supermarket tour, or healthy eating or nutrition education class, call the Health and Wellness Center at (609) 754-2462.