Filed under: Diet
Aim to eat five servings—about 2½ cups—of vegetables every day to boost your health and performance. Don’t like vegetables? Here are some tips to help even die-hard “veggie haters” work a few vegetables into their meal plans.
- Grill your vegetables! Grilling adds those familiar tastes that most people enjoy. Baste vegetables with your favorite low-fat marinade for flavor. Tip: Roasting vegetables in the oven makes even bitter-tasting ones taste sweeter. Try asparagus, onions, and summer squash.
- Add vegetables to foods you already love! Add pureed butternut squash to macaroni and cheese, chopped onions and peppers to pizza, grated zucchini or carrots to pasta sauce, or black beans to canned soup. Omelets are great vehicles for a variety of veggies: spinach, tomatoes, mushrooms, and more.
- Drink up! There are lots of tasty vegetable juices in grocery stores nowadays. Look for low-sodium versions or vegetable-fruit juice blends. Try custom-blending your own by mixing bottled carrot juice with your favorite fruit juice. Or whip up a nutritious smoothie instead!
- Challenge your taste buds. Do you truly not like broccoli, or have you just never had it prepared in a way you like? Change your cooking technique and try again. Try baking, roasting, grilling, sautéing, steaming, or eating vegetables raw for a different flavor and texture.
- Flavor it up. A little flavor goes a long way with vegetables. Prepare veggies using a pinch of sea salt, fresh or dried herbs or spices, a sprinkle of Parmesan cheese, or a swirl of balsamic vinegar to turn up the flavor.
- Get adventurous! Just because you hated something as a kid doesn’t mean you’ll feel the same way about it as an adult. Visit More Matters for other ideas and recipes for vegetables.
Boost your meals with powerful veggies! The recommended intake of vegetables varies depending on your age, weight, and calorie needs. This chart from the U.S. Department of Agriculture will guide you.
Some children go hungry during the summer months, especially those who receive free meals during the school year. Poor nutrition makes them prone to illness and other health issues too. The U.S. Department of Agriculture (USDA) aims to fill this nutrition gap—by providing free meals to eligible kids and teens (up to age 18) at summer meal sites—through its Summer Meals Program.
Sites include schools, community centers, libraries, parks, playgrounds, and faith-based centers. Some also offer activities, games, music, and crafts to help kids learn about the benefits of healthy nutrition and physical fitness. Check out USDA’s Summer Meal Site Finder or call the National Hunger Hotline at 1-866-348-6479 to learn more. Follow the USDA’s Eat Smart to Play Hard recommendations and take the “Family Challenge” to stay healthy too.
- Drink smart to play hard. Avoid sugary drinks and drink water often.
- Try more fruits and vegetables. On “Try-day Fridays,” eat a new fruit or vegetable, or enjoy one prepared in a new way.
- Limit screen time to 2 hours each day. Read books, play board games, or work on art projects instead.
- Move more—at least 60 minutes each day. Go outside for a family walk or hike. Or cool off at a public swimming pool.
Reward your family’s healthy moves with a picnic or visit to a local park. And have fun experiencing new ways to feel your best this summer.
Hemp is turning up in a variety of foods, beverages, and dietary supplements, and most service members need to keep an eye out for this ingredient on product labels. While hemp provides important nutrients such as protein, it also contains tetrahydrocannabinol (THC), the main active ingredient in marijuana. The levels of THC in hemp used for food and supplements are much lower than those in marijuana, so products containing hemp shouldn’t get you “high.” But don’t run to the store just yet! Although DoD does not have a specific policy regarding hemp, each service does. Check the OPSS FAQ about hemp for your service’s policy on hemp.
A ketogenic diet (KD) is one that’s very high in fat, moderate in protein, and very low in carbohydrates. Traditionally, KDs have been used to help treat children with epilepsy (seizure disorder), but over the past few years they have gained popularity in the athletic community for purported performance-enhancing effects. At this time, the scientific evidence does not support the use of KDs to improve performance; in some cases, it can even decrease performance. It also can be difficult to maintain a ketogenic diet due to its extreme dietary constrictions, which come with potential negative side effects. Read more...
An important thing to know about stress fractures is how to avoid them. A stress fracture is a tiny crack in a bone that happens when your muscles can’t absorb shock and transfer stresses to the bone. Most occur in the lower extremities, especially the lower leg and foot.
A stress fracture is usually an overuse injury that develops over a long period of time—from weeks to months. They’re especially common among military recruits, in about 3% of men and 9% of women. And since it can take several weeks to months for a stress fracture to heal, the best approach is to avoid getting one. Here are some tips for prevention:
- Use the progression principle of training: Gradually increase your training intensity, usually by no more than 10% weekly if you exercise 3 or more days a week. Slowly incorporate higher-stress activities such as jumping and interval training into your workout. Set incremental goals to help you develop your training routine step-by-step.
- Check your footwear and make sure it matches your training routine. Replace old or worn footwear.
- Check your form. Are you moving properly when you exercise or does your form put you at risk of injury?
- Pay attention to early signs of injury. Unusual muscle soreness and other aches and pains can be a sign of injury and/or imbalances that could worsen if they aren’t addressed early.
- Monitor your diet, specifically calcium and vitamin D intake. To learn more, read the National Institute of Health’s Dietary Supplement Fact Sheet on calcium and HPRC’s article on vitamin D.
It’s important to recognize a stress fracture and get medical help early, as described by the American Academy of Orthopaedic Surgeons. The Mayo Clinic provides more information on symptoms. And check out HPRC’s Injury Prevention section for more on how to avoid injury.
Are you including plenty of iron-rich foods in your eating plan? If you tire easily, have trouble concentrating, or experience shortness of breath, you might not be getting enough iron. It’s an essential nutrient that helps carry oxygen throughout your body, and it’s especially important if you engage in daily exercise.
Anyone’s at risk for iron deficiency, so be sure to eat a variety of iron-rich foods. Otherwise, your physical and mental performance could suffer. Check out HPRC’s new postcard on how to eat to succeed in your training envIRONment for more information. If you’re eating well, but still lacking energy, be sure to talk with your doctor.
Since the number one killer of men and women in the U.S. is heart disease, it’s important to know your cholesterol numbers. Cholesterol, an important substance made by your liver, forms cell structures, produces hormones, and helps with digestion. Here are the cholesterol numbers to know:
- Good, or high-density lipoprotein (HDL), cholesterol helps prevent fat and cholesterol from clogging your arteries. Know your HDL: Think H for healthy! A healthy number is greater than 60 mg/dL.
- Bad, or low-density lipoprotein (LDL), cholesterol can cause cholesterol buildup and block your arteries. Know your LDL: Think L for lousy! A healthy number is less than 100 mg/dL.
- Your total cholesterol score should be less than 200 mg/dL.
Starting at age 20, get your cholesterol checked every 5 years. Doctors use these numbers along with your age, blood pressure, and weight to help you manage your cardiac health. Smoking, diabetes, and heredity play important roles too.
There are ways to manage your cholesterol and heart health! Regular physical activity can lower LDL and raise HDL. A diet low in saturated fats can help as well, so make sure to check out the New Dietary Guidelines for Americans.
March is National Nutrition Month® and the Academy of Nutrition and Dietetics is encouraging everyone to enjoy different food traditions and celebrate the role that food brings to their lives. This year’s theme, “Savor the Flavor of Eating Right,” points out that the how, where, when, and why are just as important as what you eat. Making sure to enjoy the sights, sounds, memories, and interactions associated with eating are essential. Slowing down and taking time to appreciate the positive emotions that accompany mealtime are also important steps to developing a sustainable healthy-eating plan. Developing an eating pattern that includes nutritious and flavorful foods is the best way to savor the flavor of eating!
Every March, the Academy sponsors its month-long nutrition education campaign to share its message that improving overall well-being requires a lifelong commitment to healthful lifestyle behaviors, including nutritious eating practices and regular physical activity. Be sure to visit the Academy's website and check out its resources on food, health, fitness, and more.
March is National Nutrition Month, a good reminder to eat healthfully and choose the best foods to fuel our bodies. This year’s theme is “Savor the Flavor of Eating Right,” which isn’t something we can often say about dietary supplements that come in the forms of pills and powders. If you’re looking for a supplement to lose weight, build muscle, or enhance your performance, HPRC always recommends choosing nutrient-rich foods first. They taste better and are better for you. Use the Operation Supplement Safety (OPSS) “Real Food” poster to see what foods can help you meet your goals.
If you’re still considering dietary supplements, be sure to visit OPSS where you’ll find answers to frequently asked questions, infosheets, videos, and other educational materials to help you make an informed decision. And remember to always talk to your doctor before taking any supplement.
HPRC’s foundation is Total Force Fitness—“The state in which the individual, family, and organization can sustain optimal well-being and performance under all conditions.” The American Heart Association recommends 7 simple steps that demonstrate how HPRC’s domains can combine for your health and performance:
- Don’t smoke. Visit HPRC’s Tobacco resources for help quitting.
- Maintain a healthy weight. Explore HPRC’s Fighting Weight Strategies for ideas on maintaining a healthy body weight and condition. Don’t rely on dietary supplements as a short cut; visit Operation Supplement Safety (OPSS) Weight Loss FAQs to learn why.
- Move more. Visit HPRC’s Physical Fitness Exercise pages for enough fitness programs to keep your workouts going. Information from HPRC’s Environment domain can keep you going any time, any place.
- Eat a nourishing diet. Start with HPRC’s ABCs of Nutrition and move on to Performance Nutrition to achieve your best performance.
- Manage your blood pressure. In addition to diet, keep your stress levels down. Visit HPRC’s Mind-Body Stress Management pages to learn how.
- Take charge of your cholesterol. That means staying away from saturated fats. To learn more, read HPRC’s Nutrition FAQ about fats, and while you’re there explore other Nutrition FAQs.
- Keep your blood glucose at healthy levels. Watch your carbs and sugar. Use HPRC’s carbohydrate needs calculator to make sure you don’t get more than you need. As for sugar, save it for special occasions. Learn how to read Nutrition Facts labels and spot hidden sources.
If you follow these steps, get your own personal health plan from My Life Check® – Life's Simple 7, and combine information from HPRC’s domains, you’ll be well on your way to total fitness. Pass it on. Practiced by all service members and their families, it’s a huge step toward Total Force Fitness.