Eat this; don't eat that. Drink more water; eat fewer carbohydrates. Count calories; reduce portion size. Eat breakfast as soon as you wake up; don't eat anything with two hours of going to bed.

Living a healthy lifestyle can be challenging and confusing, especially developing a healthy nutrition plan when there is a cornucopia of information available that is often times misleading or inaccurate.

To assist patients who need help with weight management or any nutrition related condition or concern, Naval Hospital Pensacola (NHP) has a Nutrition Clinic that can help patients develop a plan to follow and simplify the process. All TRICARE beneficiaries can take advantage of the Nutrition Clinic at NHP and referrals are not needed for general nutrition or weight management appointments. However, referrals from a primary care manager (PCM) at NHP are required for all other appointment reasons.

Individual appointments with a registered dietitian typically last an hour for the initial appointment and follow up appointments are usually 30 minutes every four to six weeks. During the appointments a dietitian will work with patients to focus on their specific needs, whether that be losing weight or developing a healthy nutrition plan to meet a specific lifestyle.

While everyone is different, there are some basic nutrition tips that will help everyone. Starting off the morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables will provide energy to start off the day. Half of your plate should be fruits and vegetables and watch portion sizes. A serving size of meats for example should be 3 ounces or the size of a deck cards and starches are a half cup or the palm of your hand. Regular physical activity is also important. Adults should get at least 30 minutes of physical activity on most days of the week, which could be something as simple as walking. Before starting any physical activity, patients should check with their PCM to ensure it is safe to begin physical activity.

The registered dietitians at NHP will go over individualized tips with every patient as well as identifying lifestyle changes that patients can make to live a healthier life.

"One the most common improvements patients can make to quickly promote healthier eating is cutting out empty calories," said Lt. Cassie Sipe, department head for the Nutrition Clinic at NHP. "Empty calories provide no nutritional value, but can lead to significant weight gain over time."

Examples of empty calories are high sugar items such as sodas or sweetened beverages such as sweet tea, energy drinks, fruit beverages and alcohol. A 12 ounce soda may contain approximately 120 calories that provides no nutritional value. Drinking six sodas a day can add over 700 calories to a person's daily intake.

Sipe also recommends eating foods in their most natural form instead of highly processed foods with added sugar, salt, fat or unnecessary additives.

"Eating fresh fruit, which has more fiber, is better than drinking fruit juices that are usually higher in sugar and calories for a smaller portion size," said Sipe. "Another example would be to make plain brown rice and add your own low sodium herbs and spices instead of using a seasoned rice mix."

Patients of all ages have different nutrition needs as their lives and bodies change. Maintaining healthy habits is an important way to lower the risk of cancer, diabetes, heart disease and other health risks.

The Nutrition Clinic is open Monday - Friday from 7:30 a.m. - 4 p.m. Self-referral appointments for general nutrition or weight management can be made by calling 850-505-7171 and online appointments are also available using TRICARE's Patient Portal at www.TRICAREOnline.com. For all conditions other than weight management or general nutrition, please ask your PCM for a nutrition referral.

For more information, visit www.navy.mil, www.facebook.com/usnavy, or www.twitter.com/usnavy.

For more news from Naval Hospital Pensacola, visit www.navy.mil/.