TRAINEE GUIDE - Recruit Training Command - The US Navy

TRAINEE GUIDE A-950-0001
NAVAL MEDICAL CENTER, GREAT LAKES (continued)
7. Energy in – Water
a. Needed by every cell of the body
b. Drink at least 8 cups of water daily
c. High protein/high sodium diets increase water needs
d. Drink more when increasing fiber intake to prevent constipation
e. Increase fluid intake when exercising a lot to replace sweat losses
f. Fat breakdown works better when your water level is high
g. All beverages count except for alcohol or highly caffeinated beverages – choose low calorie for better
weight control.
8. Energy in – How do vitamins fit in?
a. Vitamins and minerals do not provide energy – they can help our bodies get energy from the foods we
eat
b. Needed to regulate body systems, build/repair tissue, prevent diseases, etc.
c. Supplements are not warranted if you are eating a balanced diet with plenty of variety.
9. Energy out – Exercise Advantage
a. Engage in aerobic exercise 3 – 6 times/week (walk, jog, cycle, etc.)
b. Engage in strength training exercise 2 – 3 times/week
c. Increase lifestyle physical activity (taking stairs, parking far from store)
10. Energy out – Exercise (FITT Rule)
a. Frequency: Almost every day
b. Intensity: The higher the intensity, the more calories you burn in a given time period. Work hard
enough to get your heart rate up but still be able to carry on a little conversation.
c. Time: 30 to 60 minutes
d. Type: Aerobic and strength
11. Energy out – Plan Ahead
a. Plan your daily schedule so that exercise is a regular part of the routine
b. Exercise not only burns calories, but can also aid in handling stress
REFERENCE:
“MyPyramid.gov” USDA Web Site
NUTRITION QUESTIONS OR PROBLEMS: Individualized consultation is available with a dietitian. Call (847)
688-3446 for an appointment.
What foods are in the grain group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta,
oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains.
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