NUTRITION/HYDRATION

NUTRITION AND HYDRATION

Basic guidelines

-You are what you eat. Garbage in, garbage out.

-Fuel. Ingest the right fuel at the right times

-5-6 medium to small meals/snacks a day

-Try to eat approximately every 2.5 to three hours

-Pre-make smart snacks, plan ahead. Prior planning prevents poor performance

-Use glycemic index table to help make smarter food choices

 Most firefighter’s food routine is a series of chaotic choices with little or no thought at all put into how that food will impact their bodies. What little though put into the food choices usually revolves around taste, convenience and cost. A typical day might look like this, if anything is eaten for breakfast (sometimes nothing) it is an after thought and just grabbed as they run out the door, something quick. The morning is spent checking out the apparatus and station duties are done, among other things. The next thing you know it is lunch time and you are starving. A heavy meal that makes you drowsy is made or bought from a sandwich shop. Dinner is another heavy meal that makes us drowsy. The final meal is something, anything, we find in the cupboards or freezer at about ten at night. This is not the case for every firefighter, but it seems to include a very large percentage of the work force. Let’s look at some ways we can clean this up, make it quick, healthy, cheap and taste good.

 We notice most of us eat three very large meals a day. This is part of our culture and is very hard to convince people to break away from. What happens is that there is so much time in between meals we get overly hungry, our brains exaggerate how hungry and how much food we really need. This causes the over eating and drowsiness. To combat this we should try eating those three main meals, but try and add snacks in between to help regulate and control apatite. It is also wise to have these snacks premade in order to control what we are eating, when we are eating and control the cost.

 Another key is portion size. Typically when firefighters hear people from the health industry talk about portion size they throw their hands up and claim that “a guy my size with my appetite could never survive on those portion sizes”. Usually what the person fails to remember is the additional meals we have added. We vary well might be eating the same total food in a day that was being consumed as before, it is just spread out over the day into smaller individual meals and some food choices may be different.

THE GLYCEMIC INDEX TABLE AND CARBOHYDRATES

The glycemic index table gives us a great list of foods we can pull from. The general idea is that some foods break down faster than others. For example, something very high on the glycemic table, table sugar.  100 calories of table sugar eaten breaks down very quickly and is absorbed into the body. The body takes what it needs and rapidly places it into the blood stream as energy, the sugar rush. If the blood sugar levels are topped off the rest goes into storage all at once, made into fat. Let’s look at another food item that is very low on the glycemic table, an apple. When the apple is eaten it takes the body longer to break this down to use as energy. As the food is slowly broken down, the body gets a sustained flow of energy, no crash. Because the calories (energy) are released to the body over a long period of time, as apposed to all at once with sugar, it is less likely to be stored as fat. The items low on the index table generally are less processed, therefore require your body to work harder for the nutrients. This controls appetite, fat absorption and energy levels.

 Another general problem we see in the fire service is that when a firefighter finds him or herself with a weight problem they will jump on a fad diet and want to loose that 50 extra pounds NOW, even though it might have taken ten years to put on. This leads to low carb diets, among others. It has been proven; not eating carbs is one way to lose weight in a hurry. If we eat one gram of carbohydrate we store three grams of water. When a fire fighter does this kind of diet the numbers on the scale go down, a lot of water and sometimes muscle is lost, not to mention energy. When you eat carbs again the weight comes back. You will eat carbs again., the body can only go so long without what it needs. Lets look at it from a firefighter point of view now. The low carb diet dehydrates us , keeps us from our primary source of energy and leads to muscle loss. Doesn’t fit into our saving lives and performing physically well plan, does it?

 On the flip side of this carbohydrate coin, if we eat too many carbs and have too little activity, or consume foods high on the glycemic table, we end up storing fat. We need to understand that carbohydrates are essential to our diet when consumed relative to our activity level and within the lower end of the glycemic index.

 Fiber is an indigestible but essential carbohydrate, it is vital to a long and problem free life. Low fiber diets lead to heart disease, cancer, diabetes and gallstones. 20-35 grams of fiber is recommended by the National Research Council. Any raw fruits and vegetables are good sources of fiber and should be consumed in place of man made or processed food options.

Examples of good sources of carbohydrates=

Apples, oranges, grapefruit, strawberries, spinach, cucumber, raw or cooked broccoli, fresh corn, green and yellow string beans, raw carrots, cabbage, peas, milk, almonds, yogurt and any whole or multigrain pasta made from non-refined grain.

PROTEIN

 Gaining and maintaining muscle and gaining strong ligaments and tendons is a key element for healthy and productive firefighters. In order to accomplish this protein is necessary. Not only does it build and maintain muscle, but it boosts the immune system, a key benefit for firefighters. An amount of 0.6 grams of protein a day per pound of body weight is recommended for the average firefighter. More physically active firefighters can bump this up to 0.8 grams per pound. Remember, this is broken up into the 5-6 meals a day we are going to be consuming.

 Our main sources of protein should be “clean” sources (low in fat). This could include fish (which contains “good” fat, listed later), baked or grilled chicken, lean cuts of beef, eggs (not cooked in grease), or whey for example. 

Examples of good sources of protein=

Lean beef, chicken breast (baked or grilled without fatty seasonings), light turkey meat, fish (again, stay away from fried foods, bake or grill), cottage cheese, egg, low fat or skim milk, peanuts, sunflower seeds, black beans, pinto beans or lentils.

FAT

 You wouldn’t think it if you looked around at a local grocery store, but fat is essential to a health body. “Low fat” and “fat free” is everywhere. Fats help regulate blood sugar levels and keep us feeling full from meal to meal. They help repair cells and joints, help mental clarity, and memory retention.

 What we need to do is understand the different kinds of fats, the ones to eat that will help us, and the ones that will hinder our progress that we want to avoid. Saturated fats (bad) clog arteries and threaten the heart, unsaturated fats do not.

 At room temperature unsaturated fats will be liquid, like olive oil, flaxseed oil and our fish oils. These generally are healthier options, though not always. An exception is something like vegetable shortening; it is unsaturated but contains trans fats. We have heard a lot about these in the news lately. Trans fats raise bad cholesterol (LDL) and not good (HDL) cholesterol.

VITAMINS AND MINERALS

To be physically fit and resistant to disease the firefighter athlete must ingest a wide variety of foods to ensure he/she is getting the proper vitamins and minerals. Vitamins and minerals come from many different foods and provide many different benefits.

-Thiamin (B1) increases energy by metabolizing carbohydrates, promotes normal appetite, digestion, maintains a healthy nerve system, grows and maintains muscle tone. Found in pork, seafood, wheat germ, bran, whole grains, and organ meats.

-Riboflavin (B2) metabolizes carbohydrates, protein and fat, releases energy to the bodies cells, and helps maintain vision. Found in milk, eggs, beef, lamb, dark poultry meat, dark green leafy vegetables, and broccoli. 

-Pyridoxine (B6) metabolizes protein and carbohydrates, forms oxygen carrying red blood cells, and is required in the production of antibodies. Found in whole grains and meat, fish, poultry, spinach, sweet potatoes, white potatoes, bananas, and watermelon.

-Cobalamin (B12) metabolizes carbohydrates, protein and fat; forms red blood cells and may help protect against heart disease. It is found in meats, dairy products, eggs, liver, and fish.

-Niacin is key in producing enzymes that convert food into energy, metabolizes carbohydrates, protein, and fat. Niacin also improves circulation and reduces cholesterol levels in the blood as well as possibly protect against cancer. Found in lean meats, liver, poultry, fish, peanuts, and wheat germ.

-Folic acid regulates growth, breaks down proteins, forms red blood cells, protects against heart disease. Folic acid is found in green leafy vegetables, poultry,legumes, orange and grapefruit juice and liver.

-Biotin breaks down fats and is found in egg yolks, nuts, seeds, legumes, and liver.

-Pantothenic acid (B5) is key in cellular energy production, fatty acid oxidation, manufactures adrenal hormones, and is required in the production of antibodies. It is found in a very wide variety of foods.

-Vitamin A, key in growth and repair, building of body structures (hair, nails, gums, skin, glands), good eye sight, reduces risk of certain cancers and premature aging. This is found in low-fat or skim dairy products, fortified cereals, green or orange vegetables, deep yellow or orange fruits and organ meats.

- Vitamin D, key to bone growth and development and is needed for body to absorb calcium. Sources include sunlight, fortified dairy products, and fish oils.

Vitamin K, key in glycogen formation, blood clotting, and normal liver function. Sources include spinach and other leafy green vegetables, milk and yogurt, oats, wheat bran, potatoes, and cabbage.

-Vitamin E, helps form red blood cells, muscles, tissue, and preserves fatty acids. Sources include poultry, seafood, seeds, nuts, cooked greens, wheat germ, fortified cereals and eggs.

-Vitamin C, helps bind cells together, strengthens blood vessel walls and acts as an antihistamine against colds. Good sources include citrus fruits, citrus juices, strawberries, cantaloupe, watermelon, sweet potatoes, cabbage, cauliflower, broccoli, red and green peppers, plantains and snow peas.

-Calcium, helps build strong bones and teeth, promotes proper muscle and nerve function, helps blood clot and activate enzymes needed to convert food into energy. Sources include milk and milk products, canned salmon (with bones), oysters, broccoli, and tofu.

-Phosphorus, works with calcium to promote strong bones and teeth and convert food to energy. Sources are dairy products, egg yolks, meat, poultry, fish, and legumes.

-Magnesium, activates enzymes needed to release energy into body, bone growth, and make new cells. Sources include green leafy vegetables, beans, nuts, fortified whole grain, cereal, and bread, oysters and scallops.

-Iron, essential in making hemoglobin (carries oxygen) and myoglobin (stores oxygen in muscles). Found in red meat, liver, shellfish, legumes, fortified bread and cereal.

-Zinc, key in digestion and metabolism. Beef, liver, oysters, yogurt, and fortified cereals and wheat germ are great sources.

-Selenium, interacts with vitamin E to prevent breakdown of fats and body chemicals. Sources include chicken, seafood, wholegrain breads, wholegrain cereals, egg yolks, mushrooms, onions, and garlic.

-Copper, stimulates iron absorption, needed in making red blood cells, connective tissue, and nerve fibers. Sources include lobster, organ meat, nuts, dried peas, beans, prunes and barley.

-Iodine, essential in normal thyroid gland function. Sources include iodized salt and seafood.

-Manganese, needed for normal tendon and bone structure, metabolism. Sources include tea, coffee, bran, dried peas, beans and nuts.

-Molybdenum, needed for metabolism and regulation of iron storage. Sources include dried peas and beans, dark green leafy vegetables, organ meats, and whole grain breads and cereals.

-Chromium, works with insulin for proper glucose metabolism. Sources include whole grain breads, and cereals, brewer’s yeast, and peanuts.

-Sulfur, component of several amino acids, needed to make hair and nails. Sources include wheat germ, dried peas and beans, beef, peanuts, and clams.

-Potassium, with sodium, helps regulate body fluid balance, promotes proper nerve impulses and muscle contraction, and proper metabolism. Sources include bananas, citrus fruits, dried fruits, deep yellow vegetables, potatoes, legumes, low-fat milk, and bran cereal.

-Sodium, helps maintain body fluid balance. Sources include salt, and milk.

-Chloride, important in digestion. Sources are the same as sodium.

HYDRATION

 The human body is 70 percent water. Your muscles are 80 percent water. You can go for a long time without food, but without water you will die in just a few days. Establishing and maintaining hydration is possibly the most important physical thing you, as a firefighter, can do to ensure success and health. To be on duty dehydrated could very easily be considered a safety hazard as dehydration leads to earlier fatigue and loss of coordination. This can be eliminated by drinking the proper fluids throughout the day. It is not enough to rely on thirst as a signal to drink water, we all should know that when you’re thirsty you are already dehydrated. Urine color is an accurate meter in determining our hydration level. Pale color or no color at all generally means you are hydrated, although caffeine and alcohol both have this affect as well.

A note about “biggest looser” type competitions and the fire service.

 Firefighters are often asked to participate or compete in these “who can loose the most weight the fastest” inter department competitions. For our safety, and for the well being of the citizens and visitors of Savannah, we should avoid this and set long term, lasting weight management goals. What these competitions usually end up doing is teach risky unhealthy behavior such as carbohydrate restriction and encourage water restricting techniques. As firefighters we need to be ready to engage in very strenuous physical activity in extreme heat with extreme consequences for failure. If we sat in air conditioned offices or had no consequences for a day we just didn’t feel like being active it would be fine. But a firefighter entering a building to make a save that has depleted his/her diet of fats and carbohydrates for energy risks making the biggest mistake of their life. For what? The weight lost from any quick results, win a “biggest looser” competition will be gained back in a short period, continuing the poor weight management and risking lives. Firefighters need to set long term goal they will do for the rest of their lives and be ready to fight fire right now.