WEBVTT

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(lively music)

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(mellow music)

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- Do you need some help?

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Let me help you with that.

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Did you know the commissary
is one of the best places

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on base to find a variety of
healthy and nutritious foods?

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But it can also be a confusing place

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because of all the choices
and tricky marketing terms.

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So if you're looking for a healthy lunch

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here at the commissary,
one option is the deli.

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There's fresh-made deli
sandwiches, but be careful

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'cause the calories can
add up pretty quickly,

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and the sodium, too.

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But there's a great guide here to help.

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If you take a look at the menu,
those calories are listed.

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And if you take a look at the
board behind the deli counter,

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it shows you for the six-inch
sub and the 12-inch sub.

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You're able to see how
many calories are there.

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And this can help you make
the right choice for you.

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There's another great
place for you to pick up

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some really healthy lunch options.

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If we take a look over here,
there's fresh-made sushi daily.

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And current guidelines
are to have two servings

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of fish per week.

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All of the options that
are here, like I said,

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are made fresh, and they even tell you

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the calorie counts as well.

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If you're trying to be
careful and not overdo it,

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watch out for those that
have the mayo added on top

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and some of those extras.

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But don't worry; there are
plenty of choices here for you.

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If you're taking it to go
back to your office for lunch,

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don't forget to grab some chopsticks.

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They're just right over here to the side.

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Over here is this grab-and-go section.

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And if you take a look,
there's a lot of choices,

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including pre-made salads,
some bagged salads,

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some cut-up fruits, like apples over here.

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But this area always changes
out, so you might find

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some fresh cut-up fruit
one day, you might find

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some other different salads the next.

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There's also some snacks
up here at the top

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which is really nice,
'cause if you're trying

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to grab a lunch and you
want just a little bit more

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than a salad, these come in individual

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prepackaged containers,
so that kinda helps

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with portion control,
and you can kinda get

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a few different choices for your lunch

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and take that back to
your office to enjoy.

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My last tip is to head over
to the frozen food section.

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The commissary has a
full section of entrees

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that you can get.

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And I'm pretty sure you've
heard that frozen foods

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aren't good for you, but that's
a really big generalization.

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So within this section,
there are going to be choices

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that'll work for you,
especially if you choose some

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that are advertised as lean
or healthy or low-calorie,

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because those options
tend to have less sodium,

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less saturated fat, and
overall less calories.

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They can be quick and
easy, so you can grab one

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if you've got a microwave
back at your office.

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And my last tip to make the
most out of your commissary trip

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for a quick and healthy lunch
is to add some healthy sides.

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So consider grabbing a bag of salad

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so that you can add more vegetables.

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You can always grab a
single piece of fruit.

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So you don't have to grab a pound's worth;

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you can just grab one apple, one orange,

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and take that with you.

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And that way you can
have more of a balanced

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and complete meal for your lunch.

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(gentle music)