Drop fat, get fit

  • Published
  • By Airman 1st Class Samuel Taylor
  • 436th Airlift Wing Public Affairs
DOVER AIR FORCE BASE, Del. --  One of the many challenges service members face is staying fit to fight. To many, the answer is more exercise, vitamin supplements and energy shakes. However, exercise is only one portion of the total force fitness concept. According to specialists at the Dover Air Force Base, Del., Health and Wellness Center, good nutrition is equally, if not more, important than vigorous exercise.

Catherine Jennings, the nutritional program manager and community dietitian with the HAWC, has some tips for Team Dover members to stay fit, not fat.

"The body is an elegant machine," said Jennings. "Without the appropriate fuel, it cannot operate at maximum efficiency."

Some of the most basic essentials the body needs are carbohydrates, fats and proteins; the primary sources of energy for healthy bodily functions. Consuming these nutrients is one of the many ways service members run into problems with over eating.

"Many fast food dishes and desserts contain empty carbohydrates," said Jennings.
Empty carbohydrates are nutritionally hollow, and are quickly converted to fat. Complex carbohydrates are more dense with energy, including fiber and B vitamins. Basically, it's more bang for your buck.

Examples of easy ways to get more complex carbohydrates are choosing brown rice instead of white rice and whole grain bread instead of bleached white bread. With that in mind, service members can focus on appropriate protein and fat consumption.

"There is an over-abundance of protein and fat in the typical American diet," said Jennings. "The protein shakes popular with Airmen are not really necessary for a normal exercise routine."

The significance in consuming the appropriate amount of energy is explained in a simple equation: energy in - energy out = fat gained/lost. This is because energy not burned throughout the day is stored as fat, whereas burning more energy than is consumed during the day forces to body to break down fat for energy.

However, total health cannot be measured by weight alone, said Jennings.

"There are approximately 40 essential vitamins needed for maintaining healthy body functions, such as eye sight," said Jennings. "Without those, the body cannot work at its full potential."

One of the best ways to get these vitamins is by eating fresh fruits and vegetables. Generally, the more crisp and colorful the fruit or vegetable is, the more nutritious it is. For example, spinach is a healthier alternative to the nutritionally sparse iceberg lettuce.

"Fruits and vegetables are the areas where most people fail in their diet," said Jennings.
Hydration is also a critical part of total fitness. Experts recommend at least 64 ounces of water daily; that's approximately four glasses of water at the dining facility.

"Many people complain of fatigue during the afternoon; usually it's because of poor hydration throughout the day," said Jennings.

If this information is overloading those new to nutrition, there are several easy steps to making healthy diet changes. Sites such as www.choosemyplate.gov can put healthy eating into perspective for those skeptical of making the change.
"The key to good health are the choices you make every day," said Jennings. "It's not as hard a people think."