Filed under: Nutrition
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.
Sodium—a component of table salt—is an essential element. It helps your muscles and nerves function correctly and maintains the proper balance of your body’s fluids. However, too much sodium in your diet may increase your risk of high blood pressure, heart attack, stroke, and certain types of cancer.
The average American consumes about 3,400 milligrams (mg) of sodium every day, mostly in the form of salt. But the current Dietary Guidelines for Americans recommends that adults limit their sodium intake to just 2,300 milligrams per day—roughly the amount in one teaspoon of table salt.
The guidelines also recommend that certain “at-risk” groups limit their sodium intake to about 1,500 mg per day: adults over the age of 51, African Americans, and people who have high blood pressure, diabetes, or kidney disease.
Recently, the Institute of Medicine (IOM) looked at the evidence supporting the current recommendations regarding sodium intake. IOM concluded:
- Research supports current recommendations to reduce sodium intake to about 2,300 mg daily.
- More research is needed to support the recommendation that those “at risk” should cut back to 1,500 mg or less a day.
Bottom line? If you’re in an at-risk group, speak to your doctor or registered dietitian about whether you should reduce your salt intake. For just about everyone else: Cut back on the salt.
How? Most of the sodium Americans consume comes from processed foods—tomato sauce, soups, canned foods, bread, and prepared mixes—but it can also come from foods naturally high in sodium—cheese and some types of seafood. Also, many restaurant foods are high in sodium, but sometimes you can request low sodium items. The best way to ensure a low sodium diet is to eat whole foods such as fresh or frozen fruits and vegetables; lean, unprocessed poultry and fish; unsalted nuts; whole grains; and low-fat dairy products such as skim milk or yogurt. For more information, check out this CDC web page.
For additional information and other conclusions from the study, see the news release (which includes a link to the full study) from the National Academies.
June is National Fresh Fruits and Vegetables Month. And it’s no wonder—during the warm summer months many fresh fruits and vegetables are at their peak. So take advantage of nature’s bounty and make an effort to include more fruits and vegetables into your family’s diet. Here are some tips to help:
- Start early: Top your morning breakfast cereal with fresh berries, bananas, or peaches for added flavor and nutrition.
- Add some crisp lettuce leaves and juicy tomato slices to a sandwich or wrap.
- Kids love foods they can “dip,” so encourage them to dip their veggies in a delicious, healthy fresh tomato salsa.
- Keep fresh veggies and fruits on a platter in the refrigerator so kids (and you!) can grab some any time—cooling off by the pool, reading a book, or cooking dinner.
- Go to a farmers’ market to find the freshest, in-season produce.
- Plant your own garden—or just a small tomato plant on the back porch. There’s nothing quite like homegrown fruits and vegetables.
- Have some dessert! Fruits are full of natural sweetness—the perfect way to round out a meal.
Eating fruits and vegetables may reduce your risk of cancer, diabetes, and many other diseases. To find out how many fruits and vegetables you and your family should be eating, use this great calculator from the Centers for Disease Control and Prevention. The U.S. Department of Agriculture has more information about the benefits of eating fruits and vegetables as well as lots of great tips to help you incorporate fruits and vegetables into your diet.
Some recent evidence suggests that probiotic foods can contribute toward a healthy population of microorganisms in your digestive tract (gut). But what exactly are probiotic foods?
According to the World Health Organization (WHO), probiotic foods contain “live microorganisms which, when consumed in adequate amounts as part of food, confer a health benefit on the host.” In other words, they are foods that contain microorganisms (primarily bacteria and yeast) that may play a role in keeping the human gut healthy.
An astonishing number and variety of microorganisms—some good and some bad—occupy every nook, cranny, and passageway of our bodies. Most inhabit our digestive tract and play key roles in digesting food and digestive health. Maintaining the proper balance of good and bad organisms is essential. In fact, having more “bad” than “good” microorganisms is also associated with increased risk for short-lasting diseases such as colds and gastroenteritis and long-lasting diseases such as asthma and certain types of cancer.
More than 5,000 different strains of bacteria may reside in the average person’s digestive tract, which makes it hard to determine which ones might be good and which ones might be bad. But generally speaking, two strains seem to offer the greatest benefit to humans—Lactobacillus and Bifidobacterium. Both can be found in many widely available probiotic foods.
Fortunately, it’s easy to find probiotic foods these days. Take a walk down the dairy aisle of your local grocery store and you’ll likely find yourself inundated with products promising a variety of beneficial health effects, many of which are attributed to the products’ probiotic content. Choices include traditional fermented foods such as yogurt, kefir, and buttermilk as well as foods far from the dairy aisle such as sauerkraut, pickles, and miso (a soybean product).
Keep in mind that if you eat a greasy cheeseburger, fries, and a sugary soda followed by a yogurt “chaser,” it’s unlikely you’ll see much benefit from the probiotic organisms in the yogurt. The greatest benefits from eating probiotic foods occur when they are part of a diet that includes whole grains, plenty of fruits and vegetables, and low-fat sources of dairy and protein. For more detailed information, read “Oral Probiotics: An Introduction” from the National Center for Complementary and Alternative Medicine.
According to the 2010 Dietary Guidelines for Americans, solid fats and added sugars (SoFAS) contribute nearly one-third of the average person’s daily calories!
Solid fats, as the name implies, are solid at room temperature; they include both saturated and trans fats. They tend to raise “bad” (LDL) cholesterol, increasing your risk for heart disease. Sources of solid fats include butter, cheese, meats, and foods made with these products, such as cookies, pizza, burgers, and fried foods. For more information, read how to tell the difference between solid fats and oils.
Added sugars can contribute to weight gain and tooth decay. Although some foods such as fruit and milk contain naturally occurring sugars, added sugars are usually found in processed foods such as sodas, sports or energy drinks, candy, and most dessert items. It can be hard to identify added sugars on food labels, but you can learn how to recognize hidden sources of sugar.
Foods containing SoFAS are often high in calories but don’t provide many important nutrients such as vitamins, minerals, or fiber. Fortunately, it’s easy to cut back on SoFAS by eating a diet rich in whole foods such fruits and vegetables, whole grains, low-fat dairy products, and lean sources of protein, and following the MyPlate guidelines.
Synthetic drugs are laboratory-made substances marketed and sold as alternatives to illegal drugs such as marijuana, cocaine, and amphetamines. Although most are advertised as “all-natural,” they may have serious health effects and violate the Uniform Code of Military Justice (UCMJ). HPRC takes a look at two examples of synthetic drugs, their legal status, and how they can affect service members in “HPRC’s Answer: Synthetic Drugs of Abuse.”
The annual Army “Strong B.A.N.D.S.” campaign is set to launch for another year beginning in May. Strong B.A.N.D.S. promotes physical fitness, nutrition, optimal health, and resilience by focusing on Balance, Activity, Nutrition, Determination, and Strength—forming the acronym B.A.N.D.S. The campaign has activities at numerous garrisons to help educate soldiers, their families, and civilians. Strong B.A.N.D.S. is a campaign of the U.S. Army Installation Management Command Family and Morale, Welfare and Recreation directorate and is “designed to energize and inspire community members to live a healthy lifestyle.”
Check out the website for detailed information and to see if there is a Strong B.A.N.D.S. activity near you.
Carnitine is a naturally occurring substance in the human body that helps cells use fat for energy. The liver and kidneys can produce carnitine from amino acids provided by the diet, but carnitine also comes from many foods, especially red meat, and is an ingredient in many dietary supplements and energy drinks.
Sometimes doctors use carnitine to treat certain heart conditions. Recent clinical trials suggest that carnitine supplements may help reduce many of the complications associated with heart attacks, such as chest pain and irregular heart rhythms.
But new research suggests that long-term consumption of dietary carnitine also may play a role in the development of atherosclerosis—“hardening of the arteries”—especially in people who eat red meat regularly. So what’s the bottom line? More research is needed to determine the risks and benefits associated with carnitine.
You can learn more about carnitine in HPRC’s Dietary Supplement Classification System.
Warfighters and family members looking to track their food choices now can use the United States Department of Agriculture’s Agricultural Research Service (USDA-ARS) National Nutrient Database for Standard Reference (called The Standard Reference or SR). This nutrient data is widely used and has been incorporated into many smart phone “apps” and interactive websites. Of particular interest is the USDA’s SuperTracker, where users can customize their dietary plan and physical activity. For more information, read how to access this nutritional data.
Army researchers have developed a special method of meal delivery for U-2 pilots on long flight missions, which can sometimes last up to 12 hours. Pressurized suits and bulky equipment limit pilot movement and prevent them from opening their helmet visors—so feeding themselves until now has been impossible. Chefs and nutritionists in Natick, MA, teamed up to create meals that meet a pilot’s calorie and nutrition needs. The meals are turned into a consistency similar to baby food and delivered to the pilot by way of a metallic tube about the size of a tube of toothpaste. The containers fit into a port on the pilot’s helmet in a way that doesn’t interfere with the suit’s pressure. Watch this video to see these tube meals in action!
What are the favorites among pilots? Caffeinated chocolate pudding and chicken-à-la-king are the most popular. Other meals include beef stroganoff, key lime pie, applesauce, and sloppy joe.