Filed under: Diet
Do you have a “snack drawer”? Most people do, whether it’s in their office desk, gym locker, backpack, or family minivan. Snacking can be an important part of a healthy lifestyle, preventing late-afternoon vending machine runs or mealtime overeating and providing crucial nutrients prior to workouts or missions. Snacking can also ambush otherwise healthy eating plans, so it’s important to choose snacks wisely.
Ideally, your snack drawer should be stocked with a variety of protein and carbohydrate snacks to meet your needs during the day. A healthy snack provides 100 to 300 calories, depending on your weight and activity level.
Opt for lean-protein choices such as water-packed tuna (the kind in packets fit easily into a backpack, briefcase, or purse), peanut butter, and dry-roasted nuts such as walnuts, almonds, or pistachios. If you have a fridge available, boiled eggs (up to one week) or single-serving cups of hummus, cottage cheese, or Greek-style yogurt are great choices.
Healthy-carbohydrate options include instant oatmeal or grits, whole-grain crackers, and dried fruit. Choices for the fridge include fresh fruit and veggies—a great way to get the recommended amounts you need each day.
Take advantage of snack time to add some hydration to your day. Water (flavored ones can make drinking water more appealing), milk, soymilk, and almond milk are great choices. Herbal teas provide a caffeine-free alternative. Of course, juicy fruits such as watermelon, oranges, and kiwis are terrific too.
Being prepared can help you make good choices the next time a snack attack hits. But don’t forget about food safety: Be sure to keep an eye on expiration dates and toss things when they’re past their prime. For more information about healthy snacking, read these informative tips from MedlinePlus.
Spices add flavor and color to many foods. But did you know they also might improve your performance while offering you protection from many diseases, including heart disease and cancer?
Your body’s cells continuously produce large quantities of what scientists call “free radicals”—highly reactive molecules that can damage cells. Ordinarily, your cells also produce antioxidants to neutralize these free radicals. But exercise, stress, and environmental pollutants can cause an imbalance between your body’s antioxidants and its free radicals. That’s where spices can come into play.
Not only do spices such as cinnamon, allspice, oregano, and turmeric (and others) demonstrate high antioxidant activity, scientists think they might actually help your body produce its own antioxidants. Some research suggests that eating spices as part of a diet rich in whole grains, fruits, and vegetables can prevent inflammation (a key player in the development of many diseases) and protect your body’s cells from damage caused by free radicals.
Get creative! Sprinkle a little cinnamon over your morning oatmeal, add a bit of allspice to a post-workout recovery shake, or stir some oregano or turmeric into your vegetable soup. A little bit goes a long way. Not only will you get a boost of flavor, you just might take a step toward better health and performance.
Food and health are hot topics these days. Just turn on the TV, pick up a magazine, or glance at the margins of your social networking site and you’ll hear and read about the supposed health benefits of dietary supplements containing this or that food component and the promises that they will “burn belly fat” or some similar claim.
Many of these promising food components belong to a group of compounds referred to as phytochemicals—chemicals produced by plants as a means of protecting the plants from various diseases.
Interestingly, when you eat plants (such as fruits and vegetables), the phytochemicals they contain might protect you from disease too. Researchers have found that people who eat a lot of fruits and vegetables have lower rates of heart disease, cancer, diabetes, and many other diseases. Scientists haven’t discovered exactly how these compounds work to protect us, but they have discovered that they seem to have a synergistic effect. That is, the compounds seem to work better in combination, especially when they are supplied in their natural form—whole foods. Consuming isolated single compounds, as in dietary supplements, rarely has the same beneficial effect as eating the whole food. See these resources about fruits and vegetables and how they may impact your overall health.
Focusing on single nutrients (in pill form) is not only expensive, it just doesn’t offer the promise that a balanced, varied diet can. Focus on food, instead. For more information about the benefits of food versus dietary supplements, check out this OPSS brochure, “Nutrition: Fueled for Fitness.”
Achieving and maintaining a healthy weight can be a challenge, especially when trying to juggle the demands of active-duty service, deployments, family, and life in general. Knowing that the next weigh-in is looming can be stressful and can sometimes lead to eating behaviors that spin out of control to become a life-threatening eating disorder. But even if you don’t have a classic eating disorder, you might have what is called “disordered eating.”
“Disordered eating” refers to eating foods or having eating patterns that can lead to serious nutritional consequences such as deficiencies in key nutrients and electrolytes. It can compromise a person’s strength and/or stamina and lead to more frequent illness or injury. This could happen to a Warfighter, spouse, child, or other family member.
Examples of disordered eating include emotional eating, binge eating, night eating, highly restrictive dietary patterns, and avoiding foods considered “bad.” Some individuals use over-the counter products such as weight-loss supplements or laxatives; others participate in excessive exercise as a means to control weight. What starts out as a way to lose a few pounds or tone up could become a serious problem.
If you’re wondering if you practice disordered eating, ask yourself these questions:
- Do you eat in secret?
- Are you terrified of gaining weight?
- Are you always counting calories/carbs/fat grams or some other component of food?
- Do you think your identity and self-worth depend upon your weight and body shape?
- Do you exercise a lot (maybe too much) to maintain your weight or appearance?
If you answered "yes" to any of these questions, you might have disordered eating. It’s important to get help before your problem becomes more serious than you can handle. Nutritional and emotional counseling from professionals—registered dietitians, counselors, and therapists—can help. Support from friends and family is important too. See the Academy of Nutrition and Dietetics for more information on disordered eating.
Eating disorders require psychiatric, medical, and nutritional treatments and can have serious nutrition-related health consequences for a Warfighter, spouse, child, or an entire family. The cause of eating disorders is not well understood, but military members may be particularly susceptible due to the unique stressors associated with military life, and many military members with eating disorders may go undiagnosed. Treatment of eating disorders is complex and challenging. For more information, read HPRC’s InfoReveal on eating disorders.
Fall sports are under way for many adolescent athletes, making it important for teens to know what and when to eat and drink to be at their best. HPRC has created a resource—“Fueling the Adolescent Athlete”—to help your adolescent athlete fuel his or her body for optimal performance. This table provides general guidelines for what teens need to drink and eat before, during, and after practice or workouts.
Staying hydrated goes hand in hand with peak performance. But knowing whether you are hydrated can be difficult. Check out this urine color card from the U.S. Army Public Health Command to get an idea of what to watch out for. And see if your child’s school has the chart posted in the locker rooms and nurse’s office.
For more adolescent and family nutrition information, check out HPRC’s Family Nutrition section.
Nutrition experts at the Institute of Medicine—or IOM—of the National Academies of Sciences gather extensive information to make nutrition recommendations for the American public. One major result is known as the Dietary Reference Intakes, or (acronym number one) DRI. You might come across some of the DRI’s acronyms when reading how to fuel your body or considering a dietary supplement, so it’s helpful to know what they mean and where they came from.
The Estimated Average Requirements (acronym number two: EAR) are the average amount of nutrients that half of all healthy people need each day. EARs differ depending on life stage and gender. Remember, though, they’re simply an average. Scientists use statistics based on this average to calculate the Recommended Dietary Allowances (acronym number three: RDA).
The RDAs are the daily nutrient goals for essentially all healthy people, again based on life stage and gender. For example, the RDAs of some nutrients (such as vitamin C) for a 13-year-old boy are very different from those for a 25-year-old pregnant woman.
The Adequate Intakes (acronym number four: AI) are the—you guessed it—adequate daily amounts of nutrients that healthy people of a particular life stage or gender need. AIs are given when there isn’t enough scientific evidence for a stronger recommendation, that is, an RDA. For example, the IOM suggests an AI for one type of omega-3 fatty acids—alpha linoleic acid—of 1.6 grams per day for men and 1.1 grams per day for women because scientists just aren’t sure yet how much is optimal.
Tolerable Upper Intake Levels (fifth and final acronym, for now: UL) are the highest daily amounts of nutrients that you can consume without risk of toxicity. Many vitamins and minerals—even essential ones—can be toxic when consumed in excess. For example, because too much vitamin A can cause liver damage, a UL has been established for this essential nutrient.
So, if you remember nothing else, remember to get your RDAs and AIs every day, but don’t exceed the ULs!
The USDA Food and Nutrition Information Center provides links to the DRI Tables, but generally speaking you can meet all your daily nutrient intake goals (the RDAs and AIs) by following a healthy diet that includes lean proteins, whole grains, fruits, vegetables, and low-fat dairy products. And be aware that recommendations do change. IOM reviews the most current nutrition science and updates the tables when necessary to keep up with the latest knowledge, which means better health for Warfighters and their families.
For optimal health and performance, Warfighters should try to eat at least six servings of vegetables (about three cups) every day. It’s tough, though, when you really don’t like vegetables. Here are some tips to help even die-hard veggie-haters work a few vegetables into their diets:
- Add vegetables to foods you already love! Macaroni and cheese, pizza, spaghetti sauce, soup, and omelets are great vehicles for spinach, broccoli, mushrooms, and other dreaded veggies. (Many of the vegetables in the MREs are hidden this way!)
- Grill your vegetables! Grilling adds those familiar flavors that we love so much. You can even baste them with your favorite low-fat marinade for extra flavor. Too cold to grill outside? Roasting vegetables in the oven makes many bitter-tasting vegetables taste sweeter.
- Drink up! You can find lots of tasty vegetable juices in grocery stores nowadays. Look for lower-sodium versions or the vegetable-fruit juice blends. You can even custom-blend your own by mixing bottled carrot juice with your favorite fruit juice.
- Get adventurous! Just because you hated something as a kid doesn’t mean you’ll feel the same way about it as an adult. Give vegetables another try—you might be surprised how tasty they really are.
Of course, these tips work for picky family members, too. How many vegetables should they eat? That depends—on their age, sex, and activity level. This chart from the USDA will guide you.
School has started, and the scramble to come up with interesting and appealing lunches for your children probably has, too. If you find you’re bored with the “ham sandwich, apple, and a cookie” routine shortly after the first bell, imagine how bored your child’s taste buds will be in a few weeks! Keeping your child interested in healthy eating is as easy as ABC (and D).
Adventure: Offer your child some variety. Choose high-fiber, whole-grain tortillas or breads for sandwiches and opt for tasty spreads such as salsa, hummus, or pesto for extra flavor. Lean roasted meats such as chicken or turkey are healthy, lean sources of protein; or try fat-free refried beans for an appealing vegetarian option. Tuck some lettuce and tomatoes in for fun, flavor, and nutrients. (Keep wraps and bread from getting soggy by wrapping veggies in meat slices.) Your child doesn’t care for the taste of whole-wheat breads? No problem. Whole-grain white-flour wraps and breads offer lots of fiber but have the taste and look of traditional white-flour choices.
Butters: If nuts aren’t off limits at your child’s school, try something different than the typical peanut butter and jelly: Almond or hazelnut butter topped with fresh fruit such as bananas or mango slices, or fruit spreads such as marmalade or apple butter. Nut butters are great sources of protein with healthy fats and don’t require refrigeration—a plus if cold storage isn’t available.
Cut-ups: Cut up fresh fruits and vegetables the night before and add some to your child’s lunchbox. Cantaloupe pieces, pineapple chunks, and kiwi slices are popular with kids and full of vitamins and other nutrients. Toss in some cauliflower or broccoli florets with a side of pre-packaged dip or salsa. If you’re short on time, pre-cut fruits and veggies are available from your local grocer, but they may be more expensive.
Dessert: Oatmeal cookies, dried fruit, or low-fat yogurt (if kept at 40ºF or less) are terrific, healthy choices.
Let your child dictate just how adventurous his or her lunchtime options should be—they might surprise you! For more great lunchtime ideas, the Healthy Lunchtime Challenge Cookbook features 54 kid-friendly recipes. And remember: Safety first! Keep lunchboxes clean and cool (store in the refrigerator overnight) and provide a moist, cleansing towelette in your child’s lunchbox so he or she can wash up before eating.
September is National Whole Grains Month! Whole grains are natural sources of vitamins, minerals, fiber, and other nutrients that are essential for good health. The Dietary Guidelines for Americans, 2010 recommends that at least half of your grain choices should be whole grains.
Try these tips to add more whole grains to your meals and snacks:
- Start with a hearty breakfast that features whole-grain cereals such as steel-cut oats, bran flakes, or shredded wheat. Eat breakfast on the run? Try switching to whole-wheat toast or whole-grain bagels instead of plain bagels. Substitute low-fat bran muffins for pastries.
- Lunchtime sandwiches using whole-grain breads or rolls are full of flavor and fiber. Swap out white-flour tortillas with whole-grain corn tortillas.
- Dinner sides can really shine when you replace white rice with exotic black or red rice or wheat bulgur. Add wild rice or barley to soups, stews, and casseroles. Whole-grain pastas give a nutty flavor to many dishes.
- Snacks can feature whole grains too: popcorn, graham crackers, or granola bars are tasty, healthy options.
- And don’t forget dessert: brown rice pudding, oatmeal cookies, or whole-wheat baked goods are just the ticket—wholesome and satisfying.
Remember, eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting. The U.S. Department of Agriculture has more information about the health benefits of whole grains and even more tips on how to include them in your diet.