created by: jim sherrard, ms, rd, chpd head, deployment health & wellness center, naval hospital...
Post on 23-Dec-2015
213 Views
Preview:
TRANSCRIPT
C R E A T E D B Y:
J I M S H E R R A R D , M S , R D , C H P D
H E A D , D E P L O Y M E N T H E A LT H & W E L L N E S S C E N T E R ,
N AVA L H O S P I TA L P E N S A C O L A
B R E A N N E WA T T S ,I N T E R N, D E P L O Y M E N T H E A LT H
& W E L L N E S S C E N T E R C O M M U N I T Y H E A LT H E D U C A T I O N S T U D E N T,
U N I V E R S I T Y O F W E S T F L O R I D A
Tactical Nutrition Brief
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Sum it Up Resources
Why is Nutrition Important?
Conditions:
Diet and body weight are related to health status
Reduce the risks for many health conditions
Essential to daily performance and military occupation
Overweight & obesity
Iron-deficiency anemia
Malnutrition Osteoporosis
Type 2 diabetes Oral disease
Heart disease Constipation
High blood pressure
Diverticular disease
Dyslipidemia (poor lipid profiles)
Some cancers
Nutrition
HEALTHY PEOPLE 2020
PHYSICAL ACTIVITY
“…any bodily activity that enhances or maintains physical fitness and overall health or wellness”
Why is physical activity important?
Conditions:
Regular physical activity can improve the health and quality of life of Americans of all ages, regardless of the presence of a chronic disease or disability
Can also lower the risk for many health conditions
Physical Activity
Early Death Stroke
Coronary heart disease
High blood pressure
Type II Diabetes
Breast & Colon Cancer
Falls Depression
HEALTHY PEOPLE 2020
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Shopping List Resources
• MORE THAN 80 PERCENT OF ADULTS DO NOT MEET THE GUIDELINES FOR BOTH AEROBIC AND MUSCLE-STRENGTHENING ACTIVITIES.
• MORE THAN TWO-THIRDS (68.8 PERCENT) OF ADULTS ARE CONSIDERED TO BE OVERWEIGHT OR OBESE.
• MORE THAN ONE-THIRD (35.7 PERCENT) OF ADULTS ARE CONSIDERED TO BE OBESE.
Facts & Statistics
CDC
• I N 2 0 0 8 , O N LY 3 7 % O F M I L I TA RY P E R S O N N E L M E T T H E H E A LT H Y W E I G H T C R I T E R I O N ( B M I ≥ 1 8 . 5 A N D < 2 5 . 0 ) , W H I C H I S N O TA B LY B E L O W T H E H E A LT H Y P E O P L E 2 0 1 0 O B J E C T I V E O F ≥ 6 0 %
• C O M PA R E D W I T H R AT E S F O R C I V I L I A N S, H E AV Y A L C O H O L U S E I S H I G H E R F O R M I L I TA RY.
• A M O N G T H E U S E O F I L L I C I T D R U G S, S M O K I N G T O B A C C O, A N D A L C O H O L , M I L I TA RY P E R S O N N E L S H O W E D T H E H I G H E S T R AT E S O F H E AV Y A L C O H O L U S E
• I N 2 0 0 8 , 1 3 % O F M I L I TA RY P E R S O N N E L C O N S U M E D T H R E E O R M O R E S E RV I N G S O F F R U I T S P E R D AY, A N D 1 4 % C O N S U M E D T H R E E O R M O R E S E RV I N G S O F V E G E TA B L E S P E R D AY
• (notably lower than the Healthy People 2010 objectives of ≥75% for fruits and ≥50% for vegetables)
Facts & Statistics
DoD HRB Survey 2008
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Sum it Up Resources
Eat Clean
Try to eat foods in the most natural form possible
Eat foods closest to their original form
Least processed types of food, most of the time
Think Nutrient Density Foods with more nutrients
but less calories Carbohydrate, Protein, &
Fat
Timing of mealsKey to Energy & Sustainability
Eat mini meals every 2-3 hours
Maintains energy levels Helps to maintain focus Prevents becoming
overly hungry Better choices Stabilizes blood sugar Boosts metabolism Keeps body in fat
burning zone
Eat Often
Hydrate
WATER…• Performance essential• Aids in digestion/metabolism• Brain function• Regulating temperature• Regulates body temperature• Carries nutrients & oxygen
cells• Provides life & shape to
every cell• Shock absorption for spine
& brain• Cushions joints• Weight Management• Delivery of fuel to muscles• 60-65% of total body weight
is water
Mindset
Behavior change
Lifestyle versus diet
80/20 rule
Use tools & resources available to you
Focus on results, they are rewarding
Don’t Waste Your Workout! Nutrition
Can help to speed the recovery process
Empty fuel stores & broken down muscles need to be re-fueled and repaired
Combination of carbohydrates & proteins within 30 minutes ensures a fast recovery. Helps minimize time needed between
workouts Decreases the risk of injury
Carbohydrates = Re-fuelProtein = Re-build
Recover
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Sum it Up Resources
Macronutrients:Daily Recommended
Amounts:
CARBOHYDRATE4kcals/gram
PROTEIN4kcals/gram
FAT9kcals/gram
The Big Three
Carbohydrates
4 kcals/gramBody is programmed
to use glucose for energy
Primary fuel source for hard exercise
Faster recoveryMaintains immune
functionPostpones fatigue
Carbohydrates
GRAINS:
“Come Back to Earth” Fuel for the brain &
muscles Look for the least
processed form of grain
Think brown & found close to the ground!
The best choices will have >3grams of fiber per serving
2 Main Groups of CHO:
• Complex:Natural “sugars”• Whole grains, Milk, Fruits,
Vegetables
• Simple:Added “sugars”• Refined sugars added to food,
Candy, Soda, Pastries, Cake, & Cookies
Too Much Carbohydrate?
Leads to health problemsTired FeelingObesity
Type II Diabetes Excess of glucose in blood Builds resistance to insulin
Gastrointestinal DistressTriglyceride Levels
Plaque build up in arteries Increase Cholesterol levels Increased risk of heart
attack and stroke
Protein
4 kcals/gramPoor source of Energy
Used for Growth, Maintenance, & Repair
Forms enzymes, hormones, antibodies
Supports structure of muscles and cells
Made up of amino acids 20 total amino acids
9 essential- must be supplied by the diet
11 non essential- body can produce
Protein
RDA for Protein = 0.8 grams/ kg of BW Athletes can range from 0.8 – 1.5
Calculate your requirement:• Take your weight in pounds / 2.2 = wt in kg • Weight in kg x .8 = protein requirement• Example: 180lbs / 2.2 = 81.8 x .8 = 65 grams of
protein
How much Protein do you need?
Too Much Protein?
Excess amino acids cannot be storedin the body as protein
More protein ≠ More muscle! Muscle strength, size, and shape comes from exercise Excess protein (any excess calorie) is stored as fat
Too much protein can result in nutrient imbalance, kidney strain, dehydration, and excess body weight
Fats
9 kcals/gramProvides essential nutrients (fatty acids),
vitamins and some energyLines and insulates the nerves of the brain
and body organsAids in manufacturing of antibodies Regular training improves your body’s
ability to use fat as a fuel source “Fat burns in a carbohydrate flame”
Too Much Fat?
Leads to health problems including:
• Overweight/Obesity• Diabetes• Heart Disease• Atherosclerosis• Bone Conditions• Some cancers• Stroke
The Big ThreeCARBOHYDRATE- fuel for the brain &
muscles
“Come back to Earth”
________
PROTEIN- building blocks for our bodies
“The Less Legs the Better”
________
FAT- healthy fats = energy density
“Eat Healthy Fat”
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Sum it Up Resources
Meals Ready to Eat (MRE)
Each MRE contains:
• Entrée• Side Dish • Crackers / Bread• Spread• Dessert• Candy • Beverages• Hot Sauce /
Seasoning
Totally self contained complete meal. • One MRE = One
Meal
Meals Ready to Eat (MRE)• Each MRE contains an average of:
1250 calories 13% Protein36% Fat 51% CHO 1/3 of the Military Recommended Daily Allowance
• 24 “Menus”
• 4 Vegetarian Meals
• 3 MREs/day are recommended for active duty on patrols or on the front line. (3750 kcals)
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Sum it Up Resources
1. Come back to Earth
Choose the LEAST processed forms of food such as: Fruits Veggies Whole grains High-fiber
carbohydrates• Organic• USDA approved• All-Natural
• Read your ingredients!
2. Eat a Rainbow Often
Eat FRUITS & VEGETABLES with EACH MEAL
Drink fruit juice in moderation Make sure it’s 100% juice
Whole fruits & vegetables are best
Canned/Frozen are a healthy alternatives at a lower cost
Choose a wide variety of colors for the biggest benefit
Have fun with it!
4. E
at H
ealth
Fats
Include healthy fats in your diet!Olive oil, nuts, natural nut butters, seeds,
avocado, fish, flaxseed and flaxseed oil
Set the Tone!“Break” – “The” – “Fast”
Breakfast Should Include:
Breakfast: Increases Metabolism Fuels the Brain Increases Energy Levels
Don’t substitute coffee, soda and energy drinks for food or lack of sleep.
Skipping breakfast leads to eating more calories through the day and later at night. Don’t play catch up!
Protein: Eggs, egg whites, ham, beans, yogurt, or low-fat milk
High Fiber Carbohydrate: Whole wheat bread, high fiber cereal, oatmeal, or beans
Color: Fruit in cereal, oatmeal, or yogurt / Veggies in eggs or omelets
5. Eat Breakfast Every Day
6. Three for Three
3 meals & 2-3 snacksEat smaller portionsEat more throughout
the dayYou should be eating 4-
6 times per day!Aim for all 3
macronutrients [carbs, protein, & fat]
Eat every 3 hours for optimal fueling!
7. Stay Hydrated
Drink at least 3 liters of non-caloric beverages every day
If you are thirsty, it is too late
Water should be your main source of hydration
Avoid drinking soda, energy drinks, and fruit drinks.
Limit sweetened teas and coffee drinks with added sugar and cream
Only choose sports drinks before, during, and after INTENSE exercise
*Evaluate urine to monitor hydration levels
Dehydration = Decreased Performance
7. Stay Hydrated
Water Requirement by Body Weight
(ounces of fluid or liters per day)
120 pounds: 60 – 120 oz, 2 – 4 liters/day
150 pounds: 75 – 150 oz, 2.5 – 5 liters/day
175 pounds: 90 – 175 oz, 3 – 6 liters/day
200 pounds: 100 – 200 oz, 3.5 – 7 liters/day
225 pounds: 115 – 225 oz, 4 – 8 liters/day
250 pounds: 125 – 200 oz, 4.5 – 9 liters/day
ARMY TROOP REQUIREMENTS:
• 1 quart of beverage per 1,000 calories expended
Increase water consumption:• in warm temperatures• at high altitudes
• when wearing heavy clothing/gear
• with increased levels of physical activity
(Typically 4-6 quarts/day in these conditions)
U.S. Army Public Health Command
Pre-Workout During Workout
Gives you energy for your workout• Increase intensity of workout• Increase calories burned
during exercise = weight lossEat ½ -2 hrs before
exerciseSimple and bland
carbohydrate rich meal Handful of trail mix Protein oatmeal + fruit Fruit smoothie
Stay Hydrated• Water!• >1 hour: Use a drink that has
electrolytes with a small amount of carbohydrate Ex. Gatorade, Diluted fruit juice
Eat if exercise lasts longer than 60 minutes• Prevents hitting the wall• Helps maintain electrolyte
balance• .5 g CHO/lb. body weight per
hour• Ex. 4 cups of sports drink &
banana
8. Don’t Waste Your Workout
Post-Workout Recovery in 3’s
Makes up one of your 5-6 meals
Best results- immediately or up to 30 minutes after workout
Recovery snack or shake [granola bar or fruit smoothie] At least 5g of protein
Combine carbs & protein
Re-fuel: the more intense the training, the more CHO you need!
Re-build: protein needs post workout are based on body weight (handout from earlier)
Re-hydrate: drink 20-24oz of fluid for each pound lost during training
8. Don’t Waste Your Workout
What do you need to recover?
More Examples:
Body Weight (in pounds)
Grams of Protein
Grams of CHO
120-150 15-20 30-60
150-180 20-25 40-75
180-215 25-30 50-90
215-245 30-35 60-105
20oz low-fat chocolate milk + banana
Turkey and pasta salad Tuna sandwich w/baked chips Meal replacement bar + 20oz
sports drink Scrambled eggs or egg whites
with whole wheat toast and 6oz juice
Turkey sandwich + yogurt Spaghetti and meatballs Fruit smoothie blended with
yogurt or whey protein
8. Don’t Waste Your Workout
FUEL FIRST, SUPPLEMENT SECOND
Add a multivitamin to daily routine if needed
Check 1st with doc or registered dietician
Choose smart Improve performance
without compromising health
Can be expensive
What is a dietary Supplement? A product that is taken by mouth
that contains a “dietary ingredient” intended to supplement the diet.
Dietary Ingredients in these products: Vitamins, minerals, herbs,
botanicals, amino acids, enzymes, organ tissues, gland tissue or secretions.
No government testing required for: Hoodia and lead Hydroxycut and liver damage
9. Supplement Wisely
9. Supplement Wisely
ENERGY DRINKS = BAD NEWS!
Increase Heart Rate
Increase Blood Pressure
Dehydrate the Body
Never Use when Exercising• Combination of fluid loss from sweating and the
diuretic quality of the caffeine can leave the user severely dehydrated!
WARNING SIGNS OF QUACKERY
Quick weight loss or muscle gain
Restriction of any one food or food group
Very low in calories (VLCD)• 800-1200 calories a day
Claims that sound too good to be true
You can eat all you wantPromises an easy solutionBreakthrough findings
9. Supplement Wisely
Check Food & Drug Administration website if
unsure!
9. Supplement Wisely
People are looking for:Extra EdgeBetter ResultsEasy way outQuick results with
minimum effort
Supplement Companies:Great marketing
schemesDeceptiveNo regulation
“The Magic Bullet”
People are willing to pay!>$30 billion a year
industry
Do your Research!
• Before purchasing & ingesting any supplement, ask yourself:
Is there research done on humans?
• Double blind, placebo-controlled trials
Will this help me achieve my
performance goals?
Will this compromise my health & well-being?
Does this product have any medication interactions?
9. Supplement Wisely
10. Sleep
Aim for 8 hours of sleep daily
If can’t get 8 hours, consider power naps when possible
Body recovers & repairs best when sleeping
Health conditions are associated with lack of sleep i.e. memory, cognitive
impairment, injuries, stress, obesity, etc.
Essential for performance i.e. energy, alertness, etc.
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Sum it Up Resources
Balancing CaloriesFormulas:See handout
Men10 x weight (kg) + 6.25 x height (cm) - 5 x age
(y) + 5
Women10 x weight (kg) + 6.25 x height (cm) - 5 x age
(y) - 161
Find out how many calories you need in a day
Mifflin St Jeor Equation
Daily Caloric Needs Calculator Created in 2005 by American Dietetic Association (ADA) Most accurate
Balance Weight=
Calories Eaten & Calories Burned
are equal
Weight Gain=
Calories Eaten > Calories Burned
Weight Loss=
Calories Eaten < Calories Burned
NEVER… Eat a carb alone, skip meals, or go >4 hours without eating!
Alcohol
7 kcals/gram Not a macronutrientPoor source of fluids –
dehydrates Decreases the absorption of
vitaminsCan displace nutrient dense
foods in the dietDecreases appetite Depletes the liver’s glycogen
stores and impairs its capacity to form new glucose
Empty Calories !!
12 fl oz.
5 fl oz.
1.5 fl oz.
Alcohol
One 12 oz. beer has 103 calories. Did you ever stop and think about how many calories are in 6 beers?
618 calories!
Alcohol
One Rum and Coke has 240 Calories. Did you ever wonder how many calories were in 6 Rum and Cokes??
1,440 calories!
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Sum it Up Resources
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Time to Sum it Up! Resources
Make Wise Choices
Grilled > FriedFruit > Candy or Dessert2% Milk > Whole MilkFlavored Water > SodaWhole Wheat/Multi
Grain vs. White BreadApple or Carrots > Chips
For a SnackCorn > Flour TortillaTurkey > PorkChicken > Beef
Read the Label!
Pay attention to serving size, may not be entire package!
The more fiber, the betterMonitor your fats,
carbohydrates, and proteinLimit sugars when possibleManage your fats
< 65g/dayWatch your sodium
< 2,300mg/day *may vary with weight, age &
activity levels
Take Small Steps!
Making a drastic change in your
eating & exercise habits may lead
to a stomach ache or injury. It also may lead to
failure. However, making small steps along the way increases the chances you
will stay!
Table of Contents
Introduction to Nutrition & Physical Activity Facts & Statistics 5 Fundamentals of Nutrition The Big Three MRE’s 10 Nutrition Tips to Live by Balancing Calories Portion Control Sum it Up Resources
Government Resources
www.commissaries.com
http://willinteractive.com/products/comprehensive-soldier-fitness
United States Army Public Health Command
top related