special-operations-nutrition-guide

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207 Phytonutrients One reason the Mediterranean diet is so healthy is because most of the foods provide phytonutrients (phytochemicals). Phytonutrients are substances found in plants that protect against bacteria, viruses, and fungi. Eating a variety of many colorful foods that contain phytochemicals (fruits and vegetables, whole grains, cereals, and beans) appears to decrease the risk of developing certain cancers, diabetes, hypertension, and heart disease. The actions of phytonutrients vary by color and type of food: they may act as antioxidants, anti-inflammatory agents, and/or other nutrient protectors. Table 18–4 below provides a partial list of phytonutrients and food sources of these important nutrients. Phytonutrients may also be considered functional foods, as discussed in Chapter 17. Table 18–4. Types of Phytonutrients and Good Food Sources Phytonutrients Allicin Anthocyanins Bioflavonoids Carotenoids Flavonoids Indoles Isoflavones Lignins Lutein Lycopene Sources Onion, garlic. Red and blue fruits (raspberries, cranberries, cherries, and blueberries) and vegetables. Citrus fruits. Dark yellow, orange, and deep green fruits and vegetables (tomatoes, parsley, oranges, pink grapefruit, and spinach). Fruits, vegetables, wine, green tea, onions, apples, kale, and beans. Bok choy, cabbage, kale, brussels sprouts, and turnips (cruciferous vegetables). Soybeans and soybean products. Flaxseed and whole grain products. Leafy green vegetables. Tomato products.
208 Table 18–4. Types of Phytonutrients and Good Food Sources Phytonutrients should be derived from real foods, not dietary supplements. Phytonutrients Phenolics Sources Citrus fruits, fruit juices, cereals, legumes, and oilseeds. At present, a recommended daily allowance for phytonutrients does not exist. However, eating a variety of foods, including plenty of fruits and vegetables, will ensure an adequate intake. Phytonutrients are now being added to supplements, but it is most likely that their healthful effects are due to their natural packaging. Other foods high in phytonutrients include the following: ==Click here for more information on dietary fiber. Dietary Fiber: A form of carbohydrate that is not classified as a nutrient and it cannot be digested. Broccoli Berries Soynuts Pears Turnips Celery Carrots Spinach Olives Tomatoes Lentils Cantaloupe Garlic Apricots Onions Seeds Soybeans Green Tea Apples Cabbage Brussels Sprouts Bok Choy Kale Red Wine Grapes Insoluble Fiber: Absorbs water in the gastrointestinal tract and promote regular elimination of stools. Dietary Fiber Dietary fiber is a critical component of the diet for health. However, during missions and operational scenarios when performance is critical to the end result, dietary fiber may need to assume a back-seat role. What is Dietary Fiber? Dietary fibers, non-starch forms of carbohydrate obtained from plants, are structural components that cannot be digested by the body. Some types of dietary fiber are cellulose, dextrins, inulin, lignin, chitins, and pectins. Because dietary fiber is neither digested nor absorbed, it is not a nutrient like vitamins, minerals, protein, fats, and carbohydrates, but it is still an essential part of a healthy diet. Insoluble Fiber versus Soluble Fiber Dietary fibers are classified as soluble or insoluble, and most fiber-rich foods contain some of both types. These two types function differently in the body. Insoluble fibers, the predominant fiber in most foods, absorb water in the gastrointestinal tract and promote regular elimination of stools.
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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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==Jump to: Bitter Orange Boron Bran
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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
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150 Whenever possible, you should c
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152 Several Days Before a Mission T
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154 Hydration Status Since water is
Page 169 and 170: 156 Limit use of non-issue food ite
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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 and 214: 200 A healthy diet is achieved by b
Page 215 and 216: 202 Table 18-1. Content of EPA and
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Page 219: 206 One of the primary reasons for
Page 223 and 224: 210 casions. Also, many high-fiber
Page 225: 212 An Alkaline Diet The energy-pro
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