special-operations-nutrition-guide

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9 Carbohydrate in the Diet Some people are phobic about eating CHO and believe that foods high in CHO are unhealthy and lead to weight gain. Fear not. That notion comes from muscle-building myths and low CHO diet fads that lack scientific evidence. No one has ever been able to show that performance suffers from consuming potatoes, rice and bread. To the contrary, performance is enhanced by such foods. Rather, high-fat toppings (butter on bread, sour cream on potatoes, cream cheese on bagels, cream sauces on macaroni) may contribute to the notion that CHO are bad. Also, CHO that are highly processed with high fructose corn syrup and other highly processed sugars, are less healthy than whole food products, such as baked potatoes, brown rice, whole wheat pasta, and wheat bread. CHO-rich foods from around the world are shown below. Table 3–1. Carbohydrate Sources in Selected Countries Country Mexico Brazil India Japan Middle East United States Carbohydrates in food* Corn tortillas, beans. Black beans, rice. Chick peas (garbanzo beans), lentils, rice, whole grain unleavened breads. Rice, tofu, vegetables. Hummus (chick peas), tahini (sesame seeds). Bread, potatoes, noodles, macaroni. *When combined, these CHO are also a good source of protein. Energy From Carbohydrate One gram of Carbohydrate = 4 kcal. Click here to calculate kcals from carbohydrates. Fat Fat is a vital part of the diet as it adds taste to foods and satisfies hunger. However, not all fats are created equal. By understanding the different types of dietary fat, how it works in the body, and using <strong>guide</strong>lines for daily ==More information on fat. ==More information on healthy diet.
10 fat consumption, excess fat can be eliminated from your diet and you can eat for better health. Definition, Composition, and Classification Fat (technically fatty acids) is an essential nutrient and is usually classified according to its chemical form. Type Description Examples Saturated Fats Polyunsaturated Fats Monounsaturated Fats Trans Fats or “Partially Hydrogenated” Fats Solid at room temperature. Liquid at room temperature. Liquid at room temperature but may solidify in the refrigerator. Man-made from saturated fats. Whole milk, cream, ice cream, wholemilk cheeses, butter, lard, meat, palm kernel, coconut oils, and cocoa butter. Safflower, sesame, soy, corn and sunflower-seed oils, nuts, seeds, and fish. Olive oil, canola and peanut oil, peanut butter, cashews, almonds, and avocados. Cookies, crackers, and other commercial baked goods, French fries, donuts, fried onion rings and other commercial fried foods. Functions of Fat in the Body Fat serves a number of critical functions: • Major form of stored energy: provides energy during exercise, in cold environments, and during starvation. • Insulates the body. • Helps transport other nutrients to places in the body. • Protects organs. • Serves a structural role in cells.
Page 1 and 2: The Special Operations Forces Nutri
Page 3 and 4: ii Authors Dr. Patricia Deuster, Ph
Page 5 and 6: iv Executive Summary 1 The Warrior
Page 7 and 8: vi per pound of body weight per day
Page 9 and 10: Table of Contents 1 The Warrior Ath
Page 11 and 12: x 11 Looking for the Edge- Dietary
Page 13 and 14: xii Principles of Good Eating Medit
Page 15 and 16: 2 This manual is intended to be a r
Page 17 and 18: 4 Sensitivity of Energy Balance The
Page 19 and 20: Name: Activity Obstacle course 4-mi
Page 21: 8 Simple Carbohydrates: Simple suga
Page 25 and 26: 12 Where Did The Numbers Come From?
Page 27 and 28: 14 Clenched Fist = 8 fl oz Baseball
Page 29 and 30: 16 • Urine and stools. The easies
Page 31 and 32: 18 Fluid Replacement Beverages If t
Page 33 and 34: 4 High Performance Catalysts In Thi
Page 35 and 36: 22 Table 4-1. Examples and Comparis
Page 37 and 38: 24 • Keep foods out of direct lig
Page 39 and 40: 26 take. Also, requirements might b
Page 41 and 42: 28 Vitamin and Mineral Dietary Supp
Page 43 and 44: 30 Table 4-4. Nutrients and Their T
Page 45 and 46: 32 % of Energy Everyday Nutrition a
Page 47 and 48: 34 Too rigorous a training program
Page 49 and 50: 36 Nutritional intervention within
Page 51 and 52: 38 Blood Glucose (mM) = =Click here
Page 53 and 54: Table 5-3. Good Potassium Sources F
Page 55 and 56: 42 Table 5-5. Criteria for COTS Rec
Page 57 and 58: 44 These CHO-rich supplements are u
Page 59 and 60: 46 A balanced meal includes foods f
Page 61 and 62: ➀ ➁ ➂ Sample label for Macaro
Page 63 and 64: 50 • Fruit: Grab several pieces o
Page 65 and 66: 7 Optimal Choices for Eating Out In
Page 67 and 68: Main Meal The main course, or main
Page 69 and 70: 56 Drink only one glass of wine ver
Page 71 and 72: 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
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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
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156 Limit use of non-issue food ite
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158 and avoid new non-issue foods w
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160 Electrolyte Balance Excessive l
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162 Table 15-6. Potassium Content o
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164 Example: clude coffee, teas and
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166 Weight Loss ==Nutrition advice
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168 with markers of oxidative stres
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170 • Unconventional Warfare. •
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172 SDV Operation OPORDER: Duration
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174 Nutrition Suggestions: • Puri
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176 Table 15-12. Special Reconnaiss
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178 Table 15-13. Nighttime Air Miss
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180 work related conflicts may occu
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182 Researchers in Australia develo
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184 regulate mood and relieve stres
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186 In addition to alcohol-related
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Table 17-1. Examples of Functional
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190 Coenzyme Q10 is sold as a dieta
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192 Preventive Measures • Increas
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194 Lowering Risks The risk of CHD
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196 Table 17-5. Nutrients that Prot
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198 Type II Diabetes The incidence
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200 A healthy diet is achieved by b
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202 Table 18-1. Content of EPA and
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204 sumption is an example where th
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206 One of the primary reasons for
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208 Table 18-4. Types of Phytonutri
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210 casions. Also, many high-fiber
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212 An Alkaline Diet The energy-pro
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