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HPRC Fitness Arena: Nutrition
Have you heard about Go for Green®?
Go for Green® is a DoD-wide, joint-service food-identification program. It’s designed to help you easily identify the nutritional value of foods when you’re standing in line at the dining facility (DFAC) deciding what to eat.
Foods in DFACs are color-coded Green, Yellow, or Red to help you choose foods for optimal performance. When using Go for Green® in the DFAC, look for these symbols to identify “Green,” “Yellow,” or “Red” foods.
What do the colors mean?
Go: High-Performance Food
“Green” foods can and should be eaten everyday. These foods score high in nutrient density (the ratio of nutrients to calories in a food) and help you perform best. Most “Green” foods can be eaten without having to worry much about portion size.
Caution: Eat occasionally
“Yellow” foods are still healthy in small amounts but should be eaten less often than “Green” foods. How much and how often depends on your health and performance goals. Try to eat “Yellow” foods just some of the time.
Limit: Eat rarely
“Red” foods are meant to be treats eaten just once in a while. They have little nutritional quality but are often an enjoyable part of eating. Most people can have a few “Red” foods each week and still meet health and performance goals. Try to limit how much and how often you eat “Red” foods, and balance them with plenty of “Green” foods.
Although the Go for Green® program is geared toward use in the DFAC, it translates well to just about any setting—home, fast-food restaurants, even when eating MREs. Eating the Go for Green® way can promote a healthier, better-performing you. For more information, visit the Go for Green® website. Download the Go for Green® Guide for a handy reference.
Need help deciding how much to eat? Look for future posts about how to personalize Go for Green® based on your individual calorie and performance needs.
The Performance Triad is well underway, and the Army has been closely monitoring the progress of soldiers at the three test sites (Joint Base Lewis-McChord, Fort Bliss, and Fort Bragg). Soldiers will be assessed on their knowledge, beliefs, and attitudes about the parts of the triad—sleep, activity, and nutrition. Triad staff is currently performing injury-risk assessments for the Military Power, Performance, and Prevention (or “MP3”) program as part of an ongoing process that helps get soldiers into physical therapy and strength-training programs to help reduce the number of “medically not ready soldiers.” You can read more about the Performance Triad in HPRC’s Total Force Fitness domain.
March is National Nutrition Month, and it reminds us about the importance of healthy eating. The theme this year is “Enjoy the Taste of Eating Right.” HPRC receives many questions that ask what the best supplements are for weight loss, bodybuilding, and enhancing performance. Our message is always the same: Focus on food first. Operation Supplement Safety (OPSS) has educational resources to help spread this message, including our “Real Food” poster and “Nutrition: Fueled for Fitness” brochure. Be sure to visit OPSS for infosheets, videos, and other educational materials for Warfighters, healthcare providers, and family members.
March is National Nutrition Month®, a month-long education campaign sponsored by the Academy of Nutrition and Dietetics to promote healthy eating. This year’s theme is “Enjoy the Taste of Eating Right.” It focuses on how healthy eating and tasty food go hand-in-hand. The Academy of Nutrition and Dietetics website provides lots of great tips, tools, and resources to help you develop healthy, tasty meals for you and your family. Also, visit HPRC’s Family Nutrition section for additional resources.
Carbohydrates provide our bodies with energy. “Good” carbohydrates—usually the complex carbohydrates such as vegetables, fruits, and whole grains—have more fiber. They also contain vitamins and minerals. “Bad carbs” include refined carbohydrates—foods made with white flour—and processed foods with added sugars. To find out more about eating the good carbs, read the Centers for Disease Control and Prevention information on carbohydrates.
Warfighters who eat a variety of fruits and vegetables are more likely to be at their optimal weight and less likely to develop diseases such as cancer, heart disease, and diabetes. But it can be hard to find a “rainbow” of fresh foods when it’s cold and gray outside and the summer farmers’ markets and roadside stands are months away. Fresh fruits and vegetables, while a great choice, can be expensive in winter and can spoil quickly, making it hard to keep them on hand. Frozen fruits and vegetables, on the other hand, might be just the ticket to make sure you get plenty of these nutritious powerhouses in your diet. Here’s why:
- Nutrition. The nutrient content of frozen fruits and vegetables is comparable to that of fresh ones. That’s because frozen fruits and vegetables are processed at their peak ripeness, while fresh ones might be eaten when they are either under- or over-ripe, when nutrient content is generally sub-par. (There are a few exceptions, though. The processing of frozen “cruciferous” vegetables such as broccoli, cauliflower, and Brussels sprouts destroys important enzymes that give them their disease-fighting capability. Opt for fresh versions of these veggies, and steam them lightly or eat them raw.) When purchasing frozen vegetables, choose versions without added salt and with minimal processing such as chopping or dicing for highest nutritional value.
- Cost. Although fresh fruits and vegetables are usually cheaper when they’re in season, their frozen cousins are your best bet in the off-season. If you’re on a budget, resist the temptation to purchase those meal-in-a-bag concoctions containing meats and/or rich sauces, though. You pay twice: first for the convenience and second for the calories. Instead, prepare frozen veggies in your microwave according to the cooking directions on the package. If you add some lean protein such as chicken or tofu, some spices, and a side of whole grains, you’ll have the makings of a great meal.
- Availability. The best thing about frozen fruits and vegetables is that they’re right there in your freezer. You can stock up on your favorites when they’re on sale and have a ready supply every time you cook—no excuses. Use them within three months of purchase, though, for optimal quality.
Fresh or frozen, fruits and vegetables are essential for optimal performance. Be sure you get enough every day.
Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.
There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.
For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.
Operation Supplement Safety (OPSS) is a joint military initiative between the Human Performance Resource Center (HPRC) and the Department of Defense (DoD) to educate service members and retirees, their family members, leaders, healthcare providers, and DoD clinicians about dietary supplements and how to choose them wisely.
OPSS has partnered with Natural Medicines Comprehensive Database (NMCD) to provide all DoD personnel with access to evidence-based information on dietary supplements, including Natural Medicines Brand Evidence-based Ratings (NMBER)®.
Now there is an Operation Supplement Safety & Natural Data (OPSS & ND) app available that can help you make an informed decision by giving you:
- Dietary supplement safety and effectiveness (NMBER) ratings.
- Interaction ratings between drugs and natural medicines, known as “adverse reactions.”
- Effectiveness ratings for natural medicines by medical condition and more.
To access the app you must first visit HPRC’s link to NMCD and sign up for your free account. Click on the Warfighter version and use your valid .mil email address. Once you’ve created your free account you will have access to the full version of the app. Up-to-date reviews of commercially available products, Natural Medicines Brand Evidence-based Ratings (NMBER)® for commercially available products, an Effectiveness Checker, and more will be at your fingertips.
If you have questions, please use the “Ask the Expert” button on the OPSS home page.
You may have heard about the Body Mass Index (BMI), but do you really know what it is? BMI is an indicator of body fat for most adults—a screening tool for possible health problems. BMI is calculated using weight and height, and depending on the number, the result is categorized into underweight, normal weight, overweight, and obese. The higher the BMI, the higher the risk of certain diseases such as heart disease, high blood pressure, Type 2 diabetes, and certain cancers. The Centers for Disease Control and Prevention has an adult BMI calculator, child and teen BMI calculator, and information for interpreting the numbers.
An “adverse event” can occur as a result of taking some dietary supplements. Learn how to identify an adverse event from the Operation Supplement Safety (OPSS) FAQ, and find out where you can go to report one. And for healthcare providers, HPRC has a helpful video, “How to Probe for Dietary Supplements Use and Report Adverse Events.” (Click on the “Video” tab to access the link.) Documenting adverse events is an essential part of how the Food and Drug Administration (FDA) evaluates potentially dangerous dietary supplements, so it’s very important to report potential problems.