Fat Distribution

In addition to BMI, it is helpful to know your waist-to-hip ratio (WHR). This ratio determines your pattern of fat distribution, i.e., where you store body fat. The formula for calculating waist-to-hip ratio is:

Worksheet 1-4. Calculate Your Waist-to-Hip Ratio

Your WHR =

waist circumference (inches) hip circumference (inches)

 

Table 1-3. Standards for Waist-to-Hip Ratios

Men

Women

<0.95

<0.80

Measuring waist and hip circumferences using a tape measure.

Adapted from OPNAVINST 6110.1E, March 1998 p.7-8.

The appropriate ratios for men and women are listed in Table 1-3. Ratios greater than these indicate a tendency toward central (torso) obesity. People who store excess fat centrally, as opposed to in their extremities, are at increased risk for cardiovascular (heart and blood vessel) diseases and diabetes.

This chapter serves as an anchor around which the remaining chapters have been developed. In the following chapters you will learn sound nutritional practices and ways to enhance your physical performance. Importantly, you will see how good nutrition and a balanced exercise program together influence your physical fitness, military readiness, and ultimately your overall health.

Force Health Protection:

2

In this chapter you will learn about:

♦ The different
nutrients and
their functions
in the body.

♦ The various
food sources of
all the
nutrients.

♦ Importance
and

distribution of water in the body.

1h_ere are six classes of nutrients: carbohydrates (CHO), proteins, fats, vitamins, minerals and water. CHO, proteins, and fat, also called macronutrients, are the energy providing nutrients. Vitamins and minerals, also called micronutrients, are needed in small amounts to help in energy metabolism. Water is the most abundant nutrient in the body and is essential for the normal functioning of all the organs in the body. All six nutrients will be discussed in detail throughout the chapter.

Energy Providing Nutrients

CHO, proteins, and fats provide energy. The ideal percentage of daily kcals from these macronutrients for optimum health and performance are shown in the chart to the right.

daily ki

С arbohydr ates

CHO are found in grains, fruits, and vegetables and are the main source of energy in a healthy diet. Unfortunately, many people think CHO are unhealthy and lead to weight gain. That notion came about because most people add high-fat toppings and sauces to their starchy foods. The two types of CHO are:

Nutrition and Exercise Resource Manual

♦ Simple CHO - have one (mono-) or two
(disaccharides) sugar molecules hooked
together. Examples include: glucose, table
sugar (sucrose), sugars in fruit (fructose),
honey (fructose and glucose), sugar in milk
(lactose), maple syrup, and molasses. Some
are added in processing. Added sugars
provide kcals and no nutrients.

♦ Complex CHO - have three or more simple sugar
molecules hooked together and are digested into
simple sugars by our bodies. Examples include:
whole grains, fruits, vegetables, and legumes (peas,
beans). Both starch (digestible) and dietary fiber
(indigestible) are forms of complex CHO. Although,
dietary fiber does not provide any kcals, for health
reasons it is recommended that adults eat 20-35

grams of fiber a day. This is achieved by eating more fruits, vegetables, and whole grains (see page 22 and Appendix A).

CHO are used in the body to:

♦ Provide energy in the form of glucose (stored as glycogen).

♦ Provide fuel for the brain.

♦ Act as building blocks for chemicals needed by the body.

♦ Repair tissue damage in the body.