Nutrition Tips: Getting Your 5 a Day

  • Published
  • By Master Sgt. Dave Graf
  • 341st Medical Operations Squadron
MALMSTROM AIR FORCE BASE, Mont. --  Choosing healthier foods doesn't have to be intimidating or mean that your diet must be bland. Incorporating a few tweaks and tips could liven-up your meal, adding the nutrition bang-for-the-buck that your diet's been lacking.

As members of Air Force Global Strike Command's fighting force, finding better nutrition options can only enhance your readiness status.

To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, fiber and other nutrients that are lower in calories. Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often. Be aware of portion size as even lower-calorie foods stack-up when the portions are larger than what's needed. Try a few of the following suggestions from the American Dietetic Association:
  1. Have your pizza, but load it down with healthy toppings. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
  2. Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood/poultry, on pancakes, French toast or waffles.
  3. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
  4. Heat leftover whole-grain rice with chopped apple, nuts and cinnamon.
  5. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
  6. Grill colorful kabobs packed with tomatoes, green/red peppers, mushrooms and onions.
  7. Turn any omelet into a hearty meal, stuffing it with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
  8. Top a baked potato with beans and salsa, or broccoli and low-fat cheese.
  9. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
  10. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato as fillings.
For questions about revamping the home menu and establishing healthier habits, contact the Health and Wellness Center at 731-4292.