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Joint Base Anacostia-Bolling dietitian offers healthy eating words of wisdom

  • Published
  • By Christopher Hurd
  • Joint Base Anacostia-Bolling Public Affairs
WASHINGTON --  March is National Nutrition Month, an awareness program focusing on the importance of informed food choices and developing good eating and physical activity habits.

"It's an opportunity for nutritional professionals like myself to engage with the public to help reinforce the messages through USDA about healthy eating and health wellness," said Sonja L. Cooke, Joint Base Anacostia-Bolling dietitian. 

Cooke, who works at the base clinic, offers one-on-one medical nutrition therapy and group classes to patients of all ages.

She helps with diabetes, heart disease, obesity, and anyone with a desire to lose weight or live a healthier lifestyle.

She says just getting started is the first step.

"Wherever you are is your starting point. You're not going to make any changes and you're not going to see success if you don't start somewhere."

Making small sustainable behavioral changes is the key, she added."Don't try and go from the couch on Monday to running a marathon on Tuesday. Building up, taking small steps, realizing lifestyle changes are the way to go."

Having a small goal such as going from one can of soda a day to one can of soda a week is a way to progress, Cooke continued. Then, try going two weeks and then a month. You may ultimately lose the desire to have a soda.

For those who struggle to adopt healthy eating and physical habits, Cooke says it is all about time management.

"Planning is key, making sure you're set up for success," she said. "There are a lot of distractions that prevent us from [preparation], but once you make it a habit and be more consistent it almost becomes second nature.

"When preparing your meals, Cooke recommends following the USDA MyPlate. Having half your plate be primarily vegetables and some fruit, a quarter lean protein (baked, grilled and broiled chicken, fish, pork and lean red meat), a quarter starches (whole grain if possible), and some dairy helps individuals have a well balanced diet. She also recommends drinking plenty of water throughout the day.

Benefits of a healthy lifestyle include increased energy, lower blood sugar, healthier heart, better-looking skin, lower risk of obesity and cancer-related illnesses from obesity.

For Cooke, helping patients reach their dietary and health related goals is what she looks forward to.

"It's the best feeling in the world," she said. "I love to be of service, especially to our DoD community."

If you are a TRICARE beneficiary, call 1-888-999-1212 to schedule an appointment with the base dietitian.

For information on MyPlate and healthy eating visit ChooseMyPlate.gov.