Transcript Tactical Nutrition Brief

Tactical Nutrition Brief
CREATED BY:
JIM SHERRARD,
MS, RD, CHPD
HEAD, DEPLOYMENT HEALTH
& WELLNESS CENTER,
NAVAL HOSPITAL PENSACOLA
BREANNE WATTS,
INTERN, DEPLOYMENT HEALTH
& WELLNESS CENTER
COMMUNITY HEALTH EDUCATION STUDENT,
UNIVERSITY OF WEST FLORIDA
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
“…providing
or obtaining
food
necessary
for health
and growth”
NUTRITION
Nutrition
Why is Nutrition
Important?
 Diet and body weight are
related to health status
 Reduce the risks for many
health conditions
 Essential to daily performance
and military occupation
Conditions:
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
“…any
bodily
activity that
enhances or
maintains
physical
fitness and
overall
health or
wellness”
PHYSICAL ACTIVITY
Physical Activity
Why is physical activity
important?
 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
Conditions:
Early Death
Stroke
Coronary heart
disease
High blood
pressure
Type II Diabetes
Breast & Colon
Cancer
Falls
Depression
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
Facts & Statistics
•
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.
CDC
Facts & Statistics
•
IN 2008, ONLY 37% OF MILITARY PERSONNEL MET THE HEALTHY
WEIGHT CRITERION (BMI ≥18.5 AND <25.0), WHICH IS NOTABLY
BELOW THE HEALTHY PEOPLE 2010 OBJECTIVE OF ≥60%
•
COMPARED WITH RATES FOR CIVILIANS, HEAVY ALCOHOL USE IS
HIGHER FOR MILITARY.
•
AMONG THE USE OF ILLICIT DRUGS, SMOKING TOBACCO, AND
ALCOHOL, MILITARY PERSONNEL SHOWED THE HIGHEST RATES OF
HEAVY ALCOHOL USE
•
IN 2008, 13% OF MILITARY PERSONNEL CONSUMED THREE OR
MORE SERVINGS OF FRUITS PER DAY, AND 14% CONSUMED THREE
OR MORE SERVINGS OF VEGETABLES PER DAY
•
(notably lower than the Healthy People 2010 objectives of ≥75% for fruits and ≥50% for vegetables)
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
EAT OFTEN
HYDRATE
MINDSET
RECOVER
5 Fundamentals of Nutrition
NOFFS
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
Eat Often
Key to Energy &
Sustainability
Timing of meals
 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
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
Recover
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-fuel
Protein = Re-build
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
The Big Three
Macronutrients:
 CARBOHYDRATE
4kcals/gram
 PROTEIN
4kcals/gram
 FAT
9kcals/gram
Daily Recommended
Amounts:
Carbohydrates
 4 kcals/gram
 Body is programmed to




use glucose for energy
Primary fuel source for
hard exercise
Faster recovery
Maintains immune
function
Postpones fatigue
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
Carbohydrates
Too Much Carbohydrate?
 Leads to health problems
 Tired Feeling
 Obesity
 Type II Diabetes


Excess of glucose in blood
Builds resistance to insulin
 Gastrointestinal Distress
 Triglyceride Levels



Plaque build up in arteries
Increase Cholesterol levels
Increased risk of heart
attack and stroke
Protein
 4 kcals/gram
 Poor 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
How much Protein do you need?
 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
Too Much Protein?
 Excess amino acids cannot be stored
in 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/gram
 Provides essential nutrients (fatty acids), vitamins
and some energy
 Lines and insulates the nerves of the brain and
body organs
 Aids in manufacturing of antibodies
 Regular training improves your body’s ability to
use fat as a fuel source

“Fat burns in a carbohydrate flame”
Fats
Trans
Saturated
Unsaturated
Too Much Fat?
Leads to health problems
including:
•
•
•
•
•
•
•
Overweight/Obesity
Diabetes
Heart Disease
Atherosclerosis
Bone Conditions
Some cancers
Stroke
The Big Three
CARBOHYDRATEfuel 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% Protein
36% 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
10 Nutrition Rules for
a Healthy Life
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! 
3. The Less Legs the Better
Include a lean protein source with each meal
>
4. Eat Health Fats
Include healthy fats in your diet!
Olive oil, nuts, natural nut butters, seeds, avocado, fish,
flaxseed and flaxseed oil
5. Eat Breakfast Every Day
Set the Tone!
“Break” – “The” – “Fast”
Breakfast Should Include:
 Breakfast:
 Protein: Eggs, egg whites,
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!
ham, beans, yogurt, or lowfat 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

6. Three for Three
 3 meals & 2-3 snacks
 Eat smaller portions
 Eat more throughout the
day
 You 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
Dehydration = Decreased
Performance
 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
*Evaluate urine to monitor
hydration levels
 Only choose sports drinks before,
during, and after INTENSE exercise
7. Stay Hydrated
Water Requirement
by Body Weight
(ounces of fluid or liters per day)
120 pounds:
ARMY TROOP
REQUIREMENTS:
•
1 quart of beverage per 1,000 calories
expended
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
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)
250 pounds:
125 – 200 oz, 4.5 – 9 liters/day
U.S. Army Public Health Command
8. Don’t Waste Your Workout
During Workout
Pre-Workout
 Gives you energy for your
workout
•
•
Increase intensity of workout
Increase calories burned
during exercise = weight loss
 Eat ½ -2 hrs before
exercise
 Simple 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
 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
Recovery in 3’s
 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
 Combine carbs & protein
fluid for each pound lost during
training
8. Don’t Waste Your Workout
What do you need to
recover?
Body
Weight (in
pounds)
Grams of Grams
Protein
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
More Examples:
 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
9. Supplement Wisely
FUEL FIRST, SUPPLEMENT SECOND
 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
 Add a multivitamin to daily
routine if needed
 Check 1st with doc or registered
dietician
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
 Choose smart


Improve performance without
compromising health
Can be expensive
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!
9. Supplement Wisely
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 want
 Promises an easy solution
 Breakthrough findings
Check Food & Drug Administration
website if unsure!
9. Supplement Wisely
People are looking for:
 Extra Edge
 Better Results
 Easy way out
 Quick results with
minimum effort
Supplement Companies:
 Great marketing schemes
 Deceptive
 No regulation
“The Magic Bullet”
People are willing to pay!
>$30 billion a year industry
9. Supplement Wisely
Do your Research!
•
Before purchasing & ingesting any
supplement, ask yourself:

Is there research done on
humans?
• Double blind, placebocontrolled trials

Will this help me achieve my
performance goals?

Will this compromise my
health & well-being?

Does this product have any
medication interactions?
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 Calories
Formulas:
See handout
Men 10 x
weight (kg) +
6.25 x height
(cm) - 5 x age
(y) + 5
Women 10 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 macronutrient
 Poor source of fluids –





dehydrates
Decreases the absorption of
vitamins
Can displace nutrient dense
foods in the diet
Decreases appetite
Depletes the liver’s glycogen
stores and impairs its capacity
to form new glucose
Empty Calories !!
1.5 fl oz.
12 fl oz.
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
Portion Control
Choose MyPlate
Portion Control
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 > Fried
 Fruit > Candy or Dessert
 2% Milk > Whole Milk
 Flavored Water > Soda
 Whole Wheat/Multi
Grain vs. White Bread
 Apple or Carrots > Chips

For a Snack
 Corn > Flour Tortilla
 Turkey > Pork
 Chicken > Beef
Read the Label!
 Pay attention to serving




size, may not be entire
package!
The more fiber, the better
Monitor your fats,
carbohydrates, and protein
Limit sugars when possible
Manage your fats

< 65g/day
 Watch 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
QUESTIONS ?
THANK YOU!
DON’T FORGET TO TAKE THE POST TEST