Force Health Protection: Nutrition and Exercise Resource Manual

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◆ Serve a structural role in cells. ◆ Satisfy hunger and add taste to foods. Energy From Fat 1 gram of fat supplies 9 kcal, more than twice the energy supplied by CHO. Fats should supply no more than 30% of your total daily kcals. Example: A 1-ounce bag of potato chips that provides 152 kcals contains 10 grams of fat. The kcals from fat are: 10 grams x 9 kcals = 90 kcals from fats. Worksheet 2-3. Determine Your Maximum Fat Limit Your EER x 0.30 = kcal of fat per day. kcal of fat ÷ 9 kcal per gram = grams of fat per day. Cholesterol Cholesterol is a part of body cells, and serves as a building block for some hormones (e.g., testosterone and estrogen), and it is required to digest fats. The body makes cholesterol in the liver. Cholesterol is also consumed in the diet by eating animal products. A diet high in dietary cholesterol and saturated fats is associated with an increased risk for heart disease. The American Heart Association recommends that daily cholesterol intakes do not exceed 300 milligrams. Red meats and egg yolks are cholesterol rich foods that should be consumed in moderation. Micronutrients Micronutrients include all vitamins and minerals. Neither provides any kcals but both facilitate metabolism (the chemical breakdown) of the macronutrients. Specific functions of micronutrients are listed in Table 2-2 and Table 2-3. 12 Force Health Protection:
Vitamins Vitamins are classified as fat or water soluble. ◆ Fat Soluble Vitamins are absorbed with dietary fat, can be stored in the body, and are not excreted in the urine. These include vitamins A, D, E and K. ◆ Water Soluble Vitamins, including the B vitamins and Vitamin C, are not stored in the body in appreciable amounts and excess amounts are excreted in the urine each day. Minerals Minerals are classified according to their concentrations and functions in the body. ◆ Minerals - examples include: calcium and magnesium. ◆ Trace Minerals - are less abundant than minerals; examples include: zinc, copper and iron. ◆ Electrolytes - examples include sodium, potassium and chloride. Recommended Dietary Allowances The Recommended Dietary Allowances (RDA) shown in Table 2-2 and Table 2-3 are the amounts of the vitamins and minerals, respectively, that a healthy person should eat to meet daily requirements. The RDAs are designed to meet the daily requirements for most healthy people. The RDAs are undergoing revisions and new standards are gradually becoming available. These new standards are called the Dietary Reference Intakes (DRI). The military has also developed a set of allowances known as the Military DRIs (MDRIs) to be used for designing military rations. In most cases your micronutrient needs will be met by eating a variety of foods. Taking multivitamin and mineral supplements is another way to meet the RDAs for the micronutrients (see Chapter 14, page 105). However, if you elect to take micronutrient supplements, you are urged to take only the RDA amount for each micronutrient. Taking more than the RDA of a micronutrient could lead to toxicity and create deficiencies of other micronutrients. Micronutrients in the Diet No one food can provide all of the micronutrients, so you are encouraged to eat a variety of foods. Also, food preparation can affect the amount of nutrients that remain in the food, especially when cooking vegetables. To Nutrition and Exercise Resource Manual 13
Page 2 and 3: Force Health Protection: Nutrition
Page 4 and 5: Foreword from David J. Smith, CAPT,
Page 6 and 7: Acknowledgments We would like to ac
Page 8 and 9: We encourage you to use this manual
Page 10 and 11: 6 Walk, Run, Swim! 45 Walking and R
Page 12 and 13: List of Figures (Click on page numb
Page 14 and 15: Table 12-2. Suggested Additional In
Page 16 and 17: xiv Force Health Protection:
Page 18 and 19: Figure 1-1. Energy Balance: Intake
Page 20 and 21: Physical Activity In addition to th
Page 22 and 23: Reference standards have been devel
Page 24 and 25: ◆ Simple CHO - have one (mono-) o
Page 26 and 27: ecause they think that proteins mak
Page 30 and 31: increase the retention of vitamins
Page 32 and 33: Table 2-3. Requirements and Functio
Page 34 and 35: Dehydration Dehydration results whe
Page 36 and 37: For more specific guidance on food
Page 38 and 39: 5-A-Day You may have heard of the n
Page 40 and 41: people have when deciding whether t
Page 42 and 43: Snacking Many people think snacking
Page 44 and 45: 4 Overview of Physical Fitness In t
Page 46 and 47: The Physical Activity Pyramid Just
Page 48 and 49: Aerobic Energy System When moderate
Page 50 and 51: Back-to-back high intensity workout
Page 52 and 53: eathe in more often and more deeply
Page 54 and 55: To measure your heart rate during e
Page 56 and 57: very hard” to “maximal” shoul
Page 58 and 59: ability to store and generate more
Page 60 and 61: ◆ Signs of overexertion include p
Page 62 and 63: ◆ You should have a thumb’s wid
Page 64 and 65: Running A running program should on
Page 66 and 67: Table 6-2. Beginning a Jogging Prog
Page 68 and 69: the Air Force Marathon, or similar
Page 70 and 71: Open-Water Swimming Open-water swim
Page 72 and 73: Benefits of Strength Training Stren
Page 74 and 75: Figure 7-1. Factors that Affect Mus
Page 76 and 77: Intensity of Exercise Focus on the
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62 Force Health Protection: Figure
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Table 7-2. Free Weights vs. Resista
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8 Calisthenics In this chapter you
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68 Force Health Protection: CHEST,
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70 Force Health Protection: LEGS Bu
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9 Flexibility In this chapter you w
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74 Force Health Protection: Flexibi
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76 Force Health Protection: Neck St
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Aerobic Conditioning Performing you
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80 Force Health Protection: Back Ta
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82 Force Health Protection: Triceps
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Workout Design The FITT principle g
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11 Nutrition for Exercise In this c
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Figure 11-1. CHO Loading for Endura
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Vitamin and Mineral Needs Any incre
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12 Deployment and Altered Climates
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◆ Thirst is not a good indicator
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The body responds to cold by constr
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Altitude Ascent to altitude can cau
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13 Training and Overuse Injuries In
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The treatment of any injury should
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Overtraining Syndrome Overtraining
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◆ You have poor dietary habits. I
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108 Force Health Protection: Growth
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110 Force Health Protection: Miscel
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15 Training Issues for Women In thi
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◆ Thyroid, cardiac, vascular, or
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Osteoporosis The decreased levels o
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The loss of muscle mass as you age
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◆ Flexibility - Connective tissue
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17 Adopting Healthy Habits In this
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Table 17-1. Some General Nutrition
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your routine when faced with setbac
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Table A-1. Healthier Food Selection
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Appendix B: Sample Workout This is
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132 Force Health Protection: Chest
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134 Force Health Protection: Legs C
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136 Force Health Protection: Arms R
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138 Force Health Protection: Chest
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◆ JL. Durstine, et. al. (Eds) ACS
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National Institutes of Health (NIH)
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energy balance - ergogenic agent -
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specificity of training - target he
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Elastic (Resistance) Tubing 78 Endu
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Force Health Protection: Nutrition and Exercise Resource Manual

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