TRAINEE GUIDE - Recruit Training Command - The US Navy

TRAINEE GUIDE A-950-0001
Important facts to remember:
NAVAL MEDICAL CENTER, GREAT LAKES
NUTRITION BASICS FOR A HEALTHY LIFESTYLE
NUTRITION BASICS FOR A HEALTHY LIFESTYLE
1. Energy balance is key
a. Energy in = Food and fluids consumed
b. Energy out = Calories burned by the body
c. If you take in more calories than you burn, your body stores the extra as fat and you gain weight.
d. If you take in fewer calories than you use, your body burns stored calories and you lose weight.
e. When energy in equals energy out, body weight is stable.
2. Energy in – manage weight through good food habits
a. Eat a variety of foods every day (Use the Food Guide Pyramid)
b. Include more colors in your diet by eating at least 5 servings fruits & vegetables per day
c. Eat 3 meals a day to distribute calories for better energy utilization
d. Eat smaller portions of foods
e. Reduce high-sugar foods (sodas, candy, desserts, limit fruit juice)
f. Avoid a severe calorie restriction
g. Keep a diet journal when attempting to lose weight
3. Energy in – carbohydrates
a. The body uses carbohydrates for immediate energy
b. Carbohydrates (starch/sugars) can comprise up to 50% of calories
c. Food sources include bread, cereal, pasta, rice, beans, fruit, vegetables
d. Complex carbohydrates are desirable for fiber content and include whole grain breads, legumes, dried
beans, fruits, vegetables
4. Energy in – protein
a. Necessary for rebuilding and repairing body tissue
b. Only 12 to 15% of calories in the diet need come from protein
c. Food sources are meat, fish, poultry, eggs, beans, milk
d. Protein is used for energy if fat or carbohydrate is lacking in the diet
5. Energy in – fat
a. Fat is needed by the body for organ and nerve tissue
b. Fat in the diet carries the vitamins A, D, E, and K to be stored by the liver
c. Fat should be about 25-35% of calories, but only 7% of the calories should come from saturated fat or
animal fat
d. Fat is calorie dense (9 calories/gram), so portions should be small. Food sources are animal foods
high in saturated fat/cholesterol such as cheese, eggs, meat, and butter (saturated), and vegetable oils
(usually unsaturated), and nuts and seeds (unsaturated)
e. Do not strive for a fat free diet. Fat is essential. Moderation is the key.
6. Energy in – Calcium
a. Main source is dairy products (milk, yogurt, cheese)
b. You need at least 3 servings daily (1000 mg)
c. Calcium is good for maintaining strong bones and teeth. If you don’t get enough, bones can weaken
– leading to stress fractures, broken bones, etc.
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