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Work-day lunch can be healthy

  • Published
  • By Nicole Campbell
  • Staff Writer
POPE AIR FORCE BASE, N.C. --  There are days when I sit at my desk munching chocolate when my stomach starts growling, and when hunger gets the best of me, I might drive the short distance to Burger King to pick up a spicy TenderCrisp™ chicken sandwich and a medium chocolate milkshake. 

I know it's not the healthiest way to eat, but it wasn't until I spoke with Registered Dietician Renee Beringer, who is based in the Pope Health and Wellness Center, that I realized why I'm having a hard time maintaining my weight. 

My one-ounce chocolate bar: 145 calories, TenderCrisp™: 780 calories and medium chocolate shake: 600 calories. That's more than 1,500 calories before dinner time and not including breakfast, with about 40 percent of those calories coming from fat (the United States Department of Agriculture recommends keeping total fat intake between 20 and 35 percent of calories, with most coming from sources such as fish, nuts and vegetable oils). 

How can I eat healthier during the workday without totally giving up my beloved BK? Ms. Beringer had some good snack and lunch ideas to reduce fat and calorie intake and improve my heart (and other organs) health. 

If you have to eat out at work, whether sit-down or take out, opt for the grilled version of your favorite, Ms. Beringer said. Also, hold the mayo and have a salad instead of fries. She said another way people can stay away from empty calories is by avoiding regular soda. 

"Drinking one can of soft drink every day can add 15 pounds to a person over the course of a year," Ms. Beringer said. 

That's just a can, which is 12 ounces. Most of us drink at least 20 ounces in a bottle or fountain drink. 

Ms. Beringer said a person could significantly reduce calorie intake by bringing their lunch two or three times a week, and snacking on fruits or crackers between meals. She suggested that when cooking dinner, make enough to bring leftovers for lunch, or even a TV dinner is better than fast food. 

"The frozen meals are controlled portions -- and they don't even have to be Healthy Choice or Weight Watchers," she said. 

It's better to eat something than nothing at all, though. "Skipping meals is the worst thing people can do. I know some jobs, like the ones on the flightline, have the Airmen out all the time, but if they can even drink a Slimfast, it's better than nothing," Ms. Beringer said.
Since Ms. Beringer began working at the Pope Health and Wellness Center a year ago, she said she there as been an increase of people seeking her expertise. Some are referred to her by doctors to attend her workshops -- she teaches classes about healthy living, high blood pressure, diabetes, etc. She also counsels walk-ins, and said quite a few people involved in body building have come to her for nutrition advice. 

Anyone with a DoD ID card can take advantage of Ms. Beringer's nutrition services. Counseling from a registered dietician off base can cost hundreds of dollars, and many times, it is not covered by insurance, but the service at Pope is free. 

During my talk with her, Ms. Beringer stressed the importance of accountability, and said a person must make lifestyle changes for wellness to occur. The changes should be a gradual process, such as drinking flavored water instead of soda, or switching to pretzels instead of chips, and eating more fruits and vegetables daily. The changes should be ones you can live with forever. 

She also said documenting what you eat is a good way to begin the behavior modification process. Often, we don't realize how much we eat, or the poor choices we make, until it's written down. Some people, like me, are in denial about what has led to weight gain and/or poor health, and seeing those choices on paper can have a powerful affect on motivation levels. 

In the past I could get away with eating fast food more days than not, but since I'm not as active as I used to be, something has to change. I have a goal to be healthy, and I'm beginning by bringing my lunch to work more often and doing some type of exercise at least 30 minutes per day. Thanks to Ms. Beringer, I'm getting started on my goal of a healthier me. 

If you would like more nutritional information, contact Ms. Beringer at 394-3438.