Healthy eating is a key part of weight loss plans Published May 5, 2010 By Senior Airman Samantha S. Crane 375th Air Mobility Wing Public Affairs SCOTT AIR FORCE BASE, Ill. -- When maintaining a healthy lifestyle, exercise is only one part of the equation. Healthy eating habits are another major, but often misunderstood piece. If you're already at a healthy weight, maintaining that weight is as simple as watching your caloric intake and being physically active. But for people trying to lose weight, it's necessary to cut back on calorie intake and remain physically active. "With diet and exercise, you can expect to lose a half of a pound to two pounds per week," said Christine Cooley, 375th Medical Group health promotion dietitian. Once you and your doctor or nutritionist have decided how much weight you should lose, it's helpful to create an eating plan. To create a weight loss plan, first calculate how many calories you need to maintain your current weight. There are a few ways to do this, and results may vary slightly. To create a customized plan one-on-one, make an appointment with the dietician at the Health and Wellness Center or ask your primary care manager for a referral to Nutritional Medicine. Online resources like "MyPyramid," are also available. Users can visit www.mypyramid.gov and click on "MyPyramid Plan" under Interactive Tools to make a personalized diet plan. A person can safely lose up to two pounds each week. For each pound, a calorie deficit of 3,500 must be reached. This can be done through a combination of exercise and diet. To help, eat a balance of proteins, carbohydrates and fats to fuel your exercise and choose nutrient-dense foods to maintain energy throughout the day. The food guide pyramid is an excellent source of information on balanced eating and maintaining a healthy weight. But there is no one right answer to what and how much everyone should eat. "We are all different--from height, gender, age, genetics, environment, food preference, social experience and health conditions," said Ms. Cooley. The benefits of eating right, however, are undisputed. People who maintain a healthy weight are at a lower risk for high cholesterol, high blood pressure and diabetes among other medical complications. Eating right is also linked to a higher level of energy and productivity through the day. In addition to helping individuals create personalized eating plans, the HAWC also offers many classes to help people reach their weight goals, including a managing the scale class, and menu planning session. People can get information about classes, nutrition and weight management, or create a personalized nutrition plan with the dietician at the HAWC by calling 256-7139. "We can help people commit to a healthier lifestyle by providing them the information they need to lose or manage weight" said Ms. Cooley. For those who succeed best with the support of others, the Biggest Loser Competition begins May 24. The HAWC-sponsored competition gives teams of four or more the opportunity to work toward the highest weight-loss through exercise and healthy eating to win. Start forming teams now and look for more information in the Command Post or on www.scott.af.mil closer to the date.