Eating for Optimal Health and Fitness

Y ou have heard the saying "You are what you eat". That is because what you eat makes a difference in how you perform, how you feel, and affects your long-term health. This chapter provides information on how to follow healthy dietary practices whether you are eating at home, in a galley, or at a restaurant.

Dietary Guidelines for Americans

The US Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS) prepared Dietary Guidelines for all Americans 2 years of age and older. (http://www.nal.usda.gov/fnic/dga). The seven guidelines are:

1. Eat a variety of foods.

2. Balance the food you eat with
physical activity ~ maintain or
improve your weight.

3. Choose a diet with plenty of
grain products, vegetables, and
fruits.

4. Choose a diet low in fat,
saturated fat and cholesterol.

5. Choose a diet moderate in
sugars.

6. Choose a diet moderate in salt
and sodium.

7. If you drink alcoholic beverages,
do so in moderation.

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For more specific guidance on food selection, the USDA and the DHHS developed the food guide pyramid in Figure 3-1.

The Food Guide Pyramid

You must have noticed the food guide pyramid on food labels. The USDA and the DHHS designed this pyramid to be a flexible dietary guide for Americans. Each compartment contains a different food group and the recommended number of servings that should be consumed daily. The primary macronutrient (see Chapter 2) found in each food group is written in parenthesis. See Figure 3-1.

Figure 3-1. Food Guide Pyramid

Fats, Oils & Sweets: use sparingly (Fats & added sugar)

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group: 2-3 servings (Proteins)

Milk, Yogurt & Cheese Group: 2-3 servings (Proteins)

Vegetable Group: 3-5 servings (CHO)

Fruit Group: 2-4 servings (CHO)

Bread, Cereal, Rice & Pasta Group: 6-11 servings

(CHO)

Although this Food Guide Pyramid can be found on most food labels, many people are still unsure how to use its information. The most common questions concern both the size of a serving and how many servings should be eaten. Often people overestimate the size of a serving, thereby eating more kcals than they anticipated. Table 3-1 and Table 3-2 help answer questions about serving sizes. Table 3-1 gives an estimate of the amount of food per serving for each food group, and Table 3-2 lists the number of servings required from each food group to meet the total daily kcals shown in the left column. Using your Estimated Energy Requirements (EER) calculated in Chapter 1 as your daily kcals, find the number of servings per food group that best fit your caloric requirement.

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Force Health Protection:

Table 3-1. Portion Sizes Equivalent to a Serving

Food Group	Serving Size
Bread, Cereal, Rice, Pasta & Grains	1 slice of bread, 1/2 cup cooked rice or pasta, 1 oz.* breakfast cereal, 1/2 bagel.
Vegetables	1 cup leafy vegetables, 1/2 cup raw or cooked vegetable, 3/4 cup vegetable juice.
Fruits	1 medium size fruit, 1/2 cup canned fruit, 3/4 cup of 100% fruit juice, 1/4 cup dried fruit.
Milk, Yogurt, & Cheese	1 cup milk or yogurt, 2 oz. cheese.
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts	3 oz. lean meat, poultry, fish, 1 egg, 2 Tbsp* peanut butter, 1/2 cup cooked beans.
Fats, Oils, Sweets	1 tsp* oil, 1 pat of butter, 1 Tbsp salad dressing or sour cream (equivalent to 45 kcals).

*oz. = ounces, Tbsp. = tablespoon, tsp = teaspoon.

Table 3-2. Suggested Servings Based on Total Daily Caloric Intake

		NUMBER OF SERVINGS	! PER FOOD	GROUP
Total Daily
Kcals	Bread	Vegetables	Fruits	Meats	Milk	Fat
						grams
1,400	6	4	3	2	2	<47
1,600	7	5	4	2	2	<53
1,800	8	5	4	2	3	<60
2,000	10	5	4	2	3	<67
2,200	11	5	4	3	3	<73
2,400	12	6	5	3	3	<80
3,000	15	6	6	3	3	<100

Adapted from Navy Nutrition and Weight Control Self-Study Guide, NAVPERS 15602A 1996, p. 44.

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5-A-Day

You may have heard of the national campaign to increase the amount of fruits and vegetables eaten by all Americans. This campaign, called "5-a-Day" has been adopted by all military services. Its purpose is to encourage people to eat at least five servings of fruits and vegetables each day. Following this program can add needed vitamins and minerals to your daily food intake; cut your risk of heart disease, cancer and digestive diseases; help control cholesterol; prevent constipation; and can help manage your body weight and percent body fat. Additionally, many fruits and vegetables contain "antioxidants" (see the Glossary) and other nutrients that are beneficial to your health. Ideas to help you incorporate more fruits and vegetables in your diet can be found in Appendix A.