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Filed under: Nutrition

Solid fats vs. oils

HPRC Fitness Arena: Nutrition, Total Force Fitness
Solid fats vs. oils can make a difference in the overall makeup of a healthy diet, and choosing unsaturated oils can help lower blood cholesterol.

Solid fats are solid at room temperature, come mainly from animal products, and are high in saturated or trans fats. Examples are butter, milk fat, cream, stick margarine, shortening, and beef, chicken, and pork fat. Some saturated fats increase blood cholesterol levels in the body. Oils are liquid at room temperature, and come from many different plants, and are good sources of heart healthy unsaturated fats. Examples are olive oil, canola oil, safflower oil, corn oil, soybean oil, and peanut oil. Coconut oil, palm oil, and palm kernel oil are high in saturated fats and are considered solid fats. When using fats, replacing solid fats with unsaturated oils will provide essential nutrients to the diet and help lower blood cholesterol levels. Read about food preparation to promote health for more information.

Caffeine in supplements – how much?

Some of the most popular dietary supplements sold on military bases may give inaccurate—or no—information about caffeine content on their labels.

A Military Times article reports on a recent study of more than 30 of the most popular dietary supplements (in capsule form) sold on military bases analyzed to determine their caffeine content. Of the 20 supplements that listed caffeine as an ingredient on their labels, six did not specify the amount. These same six contained high amounts of caffeine (210-310 mg per serving)—three or more times the amount permitted by law in soft drinks. Five others revealed significantly different amounts—some more, some less—than the quantity stated on the product label.

Consuming too much caffeine can result in health issues. And if you don’t know how much is in the supplement you’re taking, it could be easy to overdo it if you also drink coffee or energy drinks. Visit the Operation Supplement Safety (OPSS) FAQ on caffeine for additional information.

Recovery after exercise—it does a body good

Your workout doesn’t end with the last rep or quarter-mile sprint. Proper recovery after exercise is just as important as the exercise itself to stay fit, healthy, and injury-free.

In the military, physical activity is probably part of your daily routine, but do you also have a post-workout strategy? Good recovery is just as important as the workout itself. “Recovery” can mean what you do—or don’t do—right after exercise. It also can mean taking a day off from working out altogether. Either way, it’s a critical component of your overall fitness program that can help prevent injuries.

First, it’s important to rehydrate and refuel after exercise to replace the fluids and nutrients lost during exercise, heal damaged muscles, and build more muscle. A combination of protein and carbs are the key for recovery. Some suggestions for post-exercise snacks are:

  • Low-fat yogurt with fruit
  • Trail mix
  • Turkey wrap
  • PB&J sandwich
  • Chocolate milk (For more information about chocolate milk as a recovery snack, see HPRC’s Healthy Tip.)

Sometimes, after a particularly hard workout, you need a day of rest with no exercise. Listen to your body. If you have some lingering aches and pains that could worsen with exercise, take a day off. Sleep and rest are also important for proper recovery, staying fit and healthy, and achieving overall readiness and resilience. Make sure you get all the important components of your exercise routine in order to achieve peak fitness and keep injuries at bay.

The cost of eating well

HPRC Fitness Arena: Nutrition, Total Force Fitness
Be careful how you spend your food dollars. The best “meal deal” can actually be healthy whole foods!

Do you think nutritious foods are expensive? Think again. A cost-per-calorie comparison of the prices of fat- and sugar-laden convenience foods to the prices of nutritious whole foods showed the convenience foods coming up short.

A study conducted in a low-income area of Baltimore, Maryland, revealed that a diet based primarily on convenience foods from fast-food restaurants cost 24% more than a diet based on whole foods purchased in a grocery store. Of course, prices vary between seasons and geographic locations, but the message was clear: Don’t be fooled by “dollar menus” and “meal deals.”

Here are some more tips to stretch your food dollars:

  • Meats: Buy lean cuts of meat, poultry, and fish on sale and freeze for later use. (Use freezer wrap for long-term storage.)
  • Fruits and vegetables: Not only are fruits and vegetables less expensive when they are in season, the ones in season are freshest and have the best flavor. Take advantage of lower prices on apples in autumn, kale in winter, peas in spring, and strawberries in summer, for example.
  • Processed foods: Cereal, low-fat pasta sauces, and other slightly processed foods can be healthful choices, but name brands can be expensive. Store brands are often excellent quality and typically cost less.
  • Snacks and beverages: Opt for inexpensive (and healthy) snack choices such as popcorn, dried fruit, or peanuts. Milk and juice provide needed nutrients without the “empty” calories found in sodas and beer.
  • Coupons, coupons, coupons: They’re like free money.

With a little time and planning you can provide your family with healthy, nutritious meals and save money.

FDA investigating adverse events linked to energy drinks

Reports of adverse events —including five deaths—possibly linked to Monster Energy drinks are under investigation by the FDA.

The Food and Drug Administration (FDA) is investigating five deaths and a non-fatal heart attack that may be linked to Monster Energy drinks. The FDA has pointed out that while the investigation is going on, it does not mean that Monster Energy drinks caused these adverse events, which were reported to the FDA over a span of eight years. Other adverse event reports have been associated with consuming the energy drinks. Read the New York Times article here, as well as this one from NBC News.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Eat protein-rich foods to save money

If you want to save money while looking for performance nutrition, choose real food over supplements.

Did you know that protein sources such as chicken breast, tuna, and chocolate milk—even at the highest quality and price—cost less than $6 per pound? In contrast, protein supplements (Muscle Milk, whey, soy or casein protein powders, Myoplex, etc.) are usually over $10 a pound. The smart choice seems obvious.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Still too fat to fight

Retired military leaders are taking a stand against childhood obesity as a matter of national security and military readiness.

In the war against childhood obesity, senior military leaders are taking a stand in the name of national security. The retired generals and admirals of “Mission: Readiness” are doing their part to combat childhood obesity by calling on Congress to remove junk food and high-calorie drinks from schools by adopting the Institute of Medicine standards for what can be served in schools, increasing funding for more nutritious meals, and supporting the development of public health interventions. The group is concerned that current school policies and lack of high nutritional standards are leading to unhealthy food choices in the form of vending machine snacks and sugary drinks. As much as 40% of children’s caloric intake occurs at school, so clearly schools have an important role to play. Retired U.S. Army General Johnnie E. Wilson points out that “We need America’s service members to be in excellent physical condition because they have such an important job to do.” The most recent report by the Mission: Readiness organization estimates that 27% of young Americans are still too fat to fight and not healthy enough to serve their country. In an analysis of military standards, being overweight was the leading medical reason for being rejected from the military between 1995 and 2008. While these military leaders may be fighting for your kids, the real battle begins at home. Encourage healthy eating and lifestyle behaviors by staying fit as a family.

Set your calorie goals

HPRC Fitness Arena: Nutrition, Total Force Fitness
USDA’s SuperTracker has added a new personal calorie feature.

The United States Department of Agriculture’s Supertracker has added a unique and helpful feature that allows users to set calorie target recommendations prescribed by nutritionists, dietitians, and healthcare providers. SuperTracker, a free online tool released in 2011, allows users to assess daily healthy food and lifestyle choices and track their progress. With the newly added feature, users will be able to tailor their unique needs.

Women’s health and dietary supplements

Military Health System has designated October as Women’s Health Awareness month. Find out how dietary supplements play a role in a women’s life.

About half of all military personnel use some dietary supplements, and military women most commonly use weight-loss supplements. But is there a place for dietary supplements in enhancing women’s health? Dietary supplements, by definition, are intended to “supplement the diet” and can contain a dietary ingredient such as a vitamin, mineral, herb or other botanical, amino acid, or combinations of these and/or other substances or constituents intended to be consumed by mouth.

Active women may require more nutrients, but vitamin and mineral needs normally can be met by eating a variety of nutrient-rich foods. The Dietary Guidelines for Americans focus largely on the recommendation that nutrient-dense foods and beverages—such as fruits, vegetables, whole grains, low-fat dairy products, lean meats and poultry, eggs, nuts and seeds—can provide all the nutrients needed by most everyone. These recommendations are based on research that shows a varied, healthy diet lowers the risk of most diseases.

Some dietary supplements have been found to be beneficial for women’s health, such as folic acid, iron, and calcium. Folic acid, a B vitamin involved in the production of new cells in the body, has been shown to help prevent birth defects. Women who are thinking of becoming pregnant or are pregnant should take a supplement that includes 400 micrograms of folic acid per day. Fortified foods such as green, leafy vegetables, enriched whole grain breads, flour, pasta, rice, and most ready-to-eat cereals also contain folic acid. Adolescent girls, women of childbearing age, and especially pregnant women also need more iron, which is a mineral involved in the transport of oxygen in the body. Women in these groups should choose iron-rich foods, particularly red meat, fish, and poultry, as well as iron-fortified foods. When iron levels are low, symptoms may include feeling extra tired and weak, along with a decrease in immune function. A healthcare provider or dietitian can determine the need for supplementation if diet alone cannot maintain iron levels or for those who have iron-deficiency anemia. Calcium is an important mineral that helps maintain strong bones, healthy teeth, and proper functioning of the heart, muscles, and nerves. All women should strive to get their calcium from foods such as low-fat milk, yogurt, cheese, dark-green, leafy vegetables, and foods such as orange juice and soy milk that have been calcium-fortified. Those who may need more should discuss calcium supplement options with a dietitian, since there are many forms available and it is important to determine how much and which kind is suitable for your particular needs.

Some dietary supplement products marketed for weight loss are targeted toward women. Do they work? According to the Food and Drug Administration (FDA), some weight-loss supplements contain hidden prescription drug ingredients. For additional information, see Operation Supplement Safety’s (OPSS) “Are there any safe supplements to help me lose weight?” Furthermore, women looking to enhance their performance may turn to dietary supplement products. OPSS has additional resources for competitive athletes to search for particular products that are certified, as well as helpful red flags on what to avoid.

Some women’s nutrient needs differ from those of men, and they can vary over the course of a lifetime. From adolescent girls, to women of childbearing age, to women over 50, these needs change based on the demands of the physiological changes that occur in the body.  One thing is certain: A variety of nutritious food is really the spice of life and should be the basis for fueling all of life’s stages.

Operation Live Well

HPRC Fitness Arena: Nutrition, Total Force Fitness
Operation Live Well, a recently launched campaign from the Department of Defense, seeks to promote and sustain the health of service members, families, veterans, and retirees.

Are you looking for ways to promote your health or the health of your family? Operation Live Well, a DoD initiative, provides a wealth of information each month on a targeted topic. September is National Cholesterol Education Month and National Childhood Obesity Awareness Month. High blood cholesterol puts you at risk for heart disease, the number one killer of men and women in the United States. Encouraging family physical fitness can instill a lifetime of healthy habits and decrease risks for problems such as heart disease, diabetes, and certain types of cancer. Check back often to see new topics and explore methods to improve and sustain your well-being!

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