special-operations-nutrition-guide

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201 Omega-3 Fatty Acids Omega-3 fatty acids were discussed in Chapter 3, but more information on these “polyunsaturated” fatty acids (PUFA) is important because of their health benefits. The important omega-3 fatty acids are alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The body cannot make these “fats,” but interconversions with omega-6 fatty acids can occur. For example, vegetarians rely on the conversion of ALA into EPA and DHA. Fish and seafood, particularly oily fish (sardines, salmon, trout, mackerel, herring, and anchovies) are excellent sources of omega-3s. Green vegetables and some nuts and seeds (tofu and other forms of soybeans, canola and soybean oils, walnuts, brazil nuts, and flaxseed) are sources of ALA. Flaxseed (linseed) oil is the best concentrated source of ALA. A low dietary intake of omega-3 fatty acids has been associated with heart disease, stroke, cancer, inflammatory conditions and auto-immune diseases, and possibly negative mood, depression and other mental health conditions. Thus, a diet that provides adequate amounts of omega-3 fatty acids is important. How Much is Needed? Although the exact amount of omega-3s needed for optimal health is unknown, intakes ≥ 650 mg/day, or 0.3% of total calories, for EPA and DHA have been recommended. The recommended intake of ALA is 1.6 grams/day for men. An omega-3 deficiency is nonexistent in healthy individuals. Table 18–1 below provides the EPA and DHA content of various foods sources. Clearly, eating 3 ounces of tuna (or the like) each day provides the recommended amounts of omega-3s. Table 18–2 provides the ALA content of various plant products. Eating less than 1 oz of walnuts provides more than the amount recommended. Diets of today are often high in saturated and trans fatty acids (discussed in Chapter 3), and low in omega-3 fatty acids. The ratio of omega-6 to omega-3 fatty acids in the diet today ranges from 14:1 to about 20:1. A healthier ratio would be 5:1. It should be noted that food sources of omega-6 fatty acids in the diet are ample: omega-6 are found in margarines and vegetable oils. Table 18–1. Content of EPA and DHA in Various Fish Products Fish (3 oz) EPA (mg) DHA (mg) Total EPA+ DHA (g) Total Fat (g) Bass, Striped 184 637 0.8 2.5
202 Table 18–1. Content of EPA and DHA in Various Fish Products Fish (3 oz) EPA (mg) DHA (mg) Total EPA+ DHA (g) Total Fat (g) Catfish, farmed 42 109 0.2 6.8 Clams (9 small) 117 124 0.2 1.1 Fish sticks (~3 sticks) 126 212 0.3 11.1 Flounder & sole 207 219 0.4 1.3 Haddock 65 138 0.2 0.8 Halibut 77 318 0.4 2.5 Herring, Kippered 825 1,003 1.8 10.5 Mackerel, Pacific 555 1,016 1.6 8.6 Mackerel, Atlantic 428 594 1.0 15.1 Oysters, Eastern, wild, raw (~6) 228 248 0.5 2.1 Perch, Atlantic 88 230 0.3 1.8 Rockfish 154 223 0.4 1.1 Salmon, Atlantic, farmed 587 1,238 1.8 10.5 Salmon, Atlantic, wild 349 1,215 1.5 6.9 Salmon, Coho, farmed 347 740 1.1 7.0 Salmon, Sockeye, canned, drained 418 564 1.0 6.2 Salmon, Coho, wild 341 559 0.9 3.1 Sardines, Pacific, packed in tomato sauce Sardines, Atlantic, oil-packed 520 845 1.4 1.2 402 432 0.8 9.1 Swordfish 111 579 0.1 4.4 Trout, Rainbow, farmed 284 697 1.0 6.1
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The Special Operations Forces Nutri
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ii Authors Dr. Patricia Deuster, Ph
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iv Executive Summary 1 The Warrior
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vi per pound of body weight per day
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Table of Contents 1 The Warrior Ath
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x 11 Looking for the Edge- Dietary
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xii Principles of Good Eating Medit
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2 This manual is intended to be a r
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4 Sensitivity of Energy Balance The
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Name: Activity Obstacle course 4-mi
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8 Simple Carbohydrates: Simple suga
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10 fat consumption, excess fat can
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12 Where Did The Numbers Come From?
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14 Clenched Fist = 8 fl oz Baseball
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16 • Urine and stools. The easies
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18 Fluid Replacement Beverages If t
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4 High Performance Catalysts In Thi
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22 Table 4-1. Examples and Comparis
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24 • Keep foods out of direct lig
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26 take. Also, requirements might b
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28 Vitamin and Mineral Dietary Supp
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30 Table 4-4. Nutrients and Their T
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32 % of Energy Everyday Nutrition a
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34 Too rigorous a training program
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36 Nutritional intervention within
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38 Blood Glucose (mM) = =Click here
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Table 5-3. Good Potassium Sources F
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42 Table 5-5. Criteria for COTS Rec
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44 These CHO-rich supplements are u
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46 A balanced meal includes foods f
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➀ ➁ ➂ Sample label for Macaro
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50 • Fruit: Grab several pieces o
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7 Optimal Choices for Eating Out In
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Main Meal The main course, or main
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56 Drink only one glass of wine ver
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58 adequate vitamins and minerals,
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8 Healthy Snacking In This Chapter
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62 Work Stash snacks at work Good s
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64 dosage reported on the food labe
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9 Secrets to Keeping Lean In This C
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68 CHO and Endurance The figure bel
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70 Protein Needs Although protein r
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72 ally not a problem, unless you a
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10 Bulking Up In This Chapter Benef
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76 weight or sets of exercise, and/
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78 Victims of Bigorexia Bigorexia,
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80 (whole grains, beans, and pasta)
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82 Table 10-3. Nutritional Tips for
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84 Dietary Supplements and the Law
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86 Table 11-1. Common “Stackers
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88 ==Jump to: Bitter Orange Boron B
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106 ==Jump to: Bitter Orange Boron
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12 Enemy Agents In This Chapter Smo
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126 The ability to focus attention
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128 Abuse and Alcoholism (NIAAA) ha
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130 • Slow down the healing of mu
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132 dose and frequency until no dru
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134 Androstenedione How It Works Do
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In This Chapter The Meal, Ready-to-
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138 Light Weight Rations Survival,
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140 First Strike Rations Negative e
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142 Composition of Rations for Comb
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144 As you deploy to different regi
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146 ers visit your office or, as yo
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148 Fruits and vegetables can be ju
Page 163 and 164: 150 Whenever possible, you should c
Page 165 and 166: 152 Several Days Before a Mission T
Page 167 and 168: 154 Hydration Status Since water is
Page 169 and 170: 156 Limit use of non-issue food ite
Page 171 and 172: 158 and avoid new non-issue foods w
Page 173 and 174: 160 Electrolyte Balance Excessive l
Page 175 and 176: 162 Table 15-6. Potassium Content o
Page 177 and 178: 164 Example: clude coffee, teas and
Page 179 and 180: 166 Weight Loss ==Nutrition advice
Page 181 and 182: 168 with markers of oxidative stres
Page 183 and 184: 170 • Unconventional Warfare. •
Page 185 and 186: 172 SDV Operation OPORDER: Duration
Page 187 and 188: 174 Nutrition Suggestions: • Puri
Page 189 and 190: 176 Table 15-12. Special Reconnaiss
Page 191 and 192: 178 Table 15-13. Nighttime Air Miss
Page 193 and 194: 180 work related conflicts may occu
Page 195 and 196: 182 Researchers in Australia develo
Page 197 and 198: 184 regulate mood and relieve stres
Page 199 and 200: 186 In addition to alcohol-related
Page 201 and 202: Table 17-1. Examples of Functional
Page 203 and 204: 190 Coenzyme Q10 is sold as a dieta
Page 205 and 206: 192 Preventive Measures • Increas
Page 207 and 208: 194 Lowering Risks The risk of CHD
Page 209 and 210: 196 Table 17-5. Nutrients that Prot
Page 211 and 212: 198 Type II Diabetes The incidence
Page 213: 200 A healthy diet is achieved by b
Page 217 and 218: 204 sumption is an example where th
Page 219 and 220: 206 One of the primary reasons for
Page 221 and 222: 208 Table 18-4. Types of Phytonutri
Page 223 and 224: 210 casions. Also, many high-fiber
Page 225: 212 An Alkaline Diet The energy-pro
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