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FM CMC WASHINGTON DC//M&RA//
TO MARADMIN
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UNCLAS //N00110//
MARADMIN 096/01
MSGID/GENADMIN/CMC WASH DC/M&RA/MRS//
SUBJ/MARCH 2001 HEALTH PROMOTION MESSAGE//
POC/CATHERINE FICADENTI/NAF/MR/MRS/TEL:(703)784-9542/TEL:DSN 278-9542
/TEL:FAX (703) 784-9822//
RMKS/1. IN CONJUNCTION WITH THE NATIONAL HEALTH INFORMATION
CENTER, FY 2001 NATIONAL HEALTH OBSERVANCES, MARCH'S HEALTH PROMOTION
MESSAGE ADDRESSES NATIONAL NUTRITION MONTH. THE INTENT OF THIS
MESSAGE IS TO HIGHLIGHT NUTRITION AND COMPONENTS OF A HEALTHY DIET.
2. NATIONAL NUTRITION MONTH IS A NUTRITION EDUCATION AND INFORMATION
CAMPAIGN SPONSORED ANNUALLY BY THE AMERICAN DIETETIC ASSOCIATION
(ADA). THE SLOGAN FOR 2001, "FOOD & FITNESS: BUILD A HEALTHY
LIFESTYLE." WISE FOOD CHOICES SERVE AS A FOUNDATION FOR GOOD HEALTH
AND BETTER PHYSICAL FITNESS/PERFORMANCE.
3. MARINES PLACE HIGH VALUE ON THEIR PHYSICAL FITNESS. HOWEVER, DO
MARINES UNDERSTAND THE SUBTLE IMPROVEMENTS IN PERFORMANCE THAT
DIETARY CHANGES CAN PROVIDE? THERE IS A LARGE AMOUNT OF EVIDENCE
SHOWING A RELATIONSHIP BETWEEN FOOD CONSUMPTION AND ATHLETIC
PERFORMANCE.
4. THE UNITED STATES DEPARTMENT OF AGRICULTURE AND THE DEPARTMENT OF
HEALTH AND HUMAN SERVICES (USDA/DHHS) HAVE PRODUCED "DIETARY
GUIDELINES FOR AMERICANS 2000." THESE GUIDELINES PROVIDE A PLATFORM
FOR TELLING ALL AMERICANS THAT HEALTHFUL EATING AND PHYSICAL
ACTIVITY ARE KEY TO A HEALTHY, PRODUCTIVE, ENERGETIC LIFE. THESE
GUIDELINES INCLUDE:
(1) FOLLOWING THE FOOD GUIDE PYRAMID,
(2) EAT A VARIETY OF GRAINS,
(3) EAT A VARIETY OF FRUITS AND VEGETABLES DAILY,
(4) CHOOSE A DIET LOW IN SATURATED FAT AND CHOLESTEROL,
(5) CHOOSE BEVERAGES THAT LIMIT YOUR INTAKE OF SUGARS,
(6) USE LESS SALT WITH YOUR FOOD,
(7) AND IF YOU DRINK ALCOHOLIC BEVERAGES DO SO IN MODERATION.
5. NUTRITION GUIDELINES THAT, IF APPLIED TO ONE'S DAILY DIET, WILL
CONTRIBUTE TO BETTER HEALTH AND FITNESS/PERFORMANCE:
A. THE FOOD GUIDE PYRAMID IS AN EXCELLENT GUIDE, SUGGESTING A
LIBERAL INTAKE OF COMPLEX CARBOHYDRATES, MODERATE PROTEIN INTAKE,
AND PRUDENT AMOUNTS OF FATS AND REFINED SUGARS. CALORIE NEEDS VARY
WITH THE SIZE, AGE, SEX AND PHYSICAL ACTIVITY PERFORMED BY THE
INDIVIDUAL, SO THE NUMBER OF SERVINGS A PERSON REQUIRES WILL VARY.
B. COMPLEX CARBOHYDRATES ARE A DIET STAPLE. THEY ARE FOUND IN
FOODS SUCH AS PASTA, BAGELS, WHOLE GRAIN BREADS, AND RICE. THEY
PROVIDE ENERGY, FIBER, VITAMINS AND MINERALS, AND ARE LOW IN FAT.
CARBOHYDRATE CONSUMPTION REPLACES GLYCOGEN STORES WHICH ARE LOST
DURING EXERCISE. GLYCOGEN IS THE BODY'S ENERGY STORES OF
CARBOHYDRATE. GLYCOGEN IS AN ESSENTIAL FUEL FOR EXERCISE AND IT HAS
BEEN SHOWN TO IMPROVE PERFORMANCE IN ENDURANCE-TYPE ACTIVITIES
LASTING MORE THAN 1 HOUR.
C. PROTEIN'S MOST IMPORTANT FUNCTIONS IN THE BODY ARE TO
SUPPORT GROWTH AND REPAIR BODY TISSUES. MANY PEOPLE FEEL ATHLETES
NEED A HIGH PROTEIN DIET TO SUPPORT MUSCLE GROWTH DESPITE THE FACT
THAT RESEARCHERS HAVE REPEATEDLY PROVEN THIS FALSE. IT IS ALSO A
MYTH THAT A HIGH PROTEIN DIET WILL PROMOTE MUSCLE GROWTH. ONLY
STRENGTH TRAINING AND EXERCISE WILL PROMOTE CHANGES IN MUSCLE.
ATHLETES, EVEN BODY BUILDERS REQUIRE ONLY SMALL INCREASES OVER
NORMAL NEEDS IN ORDER TO SUPPORT MUSCLE GROWTH. THIS NEED CAN
EASILY BE MET BY SIMPLY CONSUMING MORE TOTAL CALORIES.
D. WATER IS THE MOST IMPORTANT, YET OVERLOOKED NUTRIENT. WATER
AND FLUIDS ARE ESSENTIAL TO MAINTAINING GOOD HYDRATION AND BODY
TEMPERATURE. SWEAT LOSSES, TO KEEP THE BODY COOL, CAN EXCEED SEVERAL
LITERS IN A 1-HOUR PERIOD. INDIVIDUALS SHOULD REPLACE ANY FLUIDS
LOST AS BODY WEIGHT DURING EXERCISE WITH EQUAL AMOUNTS OF FLUIDS.
SOME SUGGESTIONS FOR MAINTAINING ADEQUATE HYDRATION FOLLOW:
(A) DRINK PLENTY OF WATER, JUICE, AND MILK,
(B) AVOID CAFFEINE CONTAINING BEVERAGES AS CAFFEINE
(LIKE ALCOHOL) IS A DIURETIC AND PROMOTES FLUID LOSS,
(C) DRINK WATER BEFORE, DURING, AND AFTER EXERCISE,
(D) DO NOT ALLOW YOURSELF TO GET TO THE POINT OF FEELING
THIRSTY...DEHYDRATION MAY HAVE ALREADY BEGUN AT THIS POINT.
E. ACHIEVING DESIRED WEIGHT OR CHANGING BODY WEIGHT TO IMPROVE
PERFORMANCE MUST BE DONE SAFELY AND EFFECTIVELY OR IT MAY DO MORE
HARM THAN GOOD. MAINTAINING AN UNREALISTICALLY LOW BODY WEIGHT,
RAPID WEIGHT LOSS, AND UNNATURALLY SUPPRESSING WEIGHT GAIN CAN HAVE
NEGATIVE HEALTH EFFECTS. SO IT IS IMPORTANT TO SET REALISTIC BODY
WEIGHT GOALS.
6. BY FOLLOWING THESE NUTRITIONAL GUIDELINES, MARINES CAN PROMOTE
HEALTH AND REDUCE THE RISK FOR CHRONIC DISEASES SUCH AS HEART
DISEASE, CERTAIN CANCERS, OR DIABETES. THESE DISEASES ARE THE
LEADING CAUSES OF DEATH AND DISABILITY AMONG AMERICANS.
7. YOUR SEMPER FIT CENTER CAN ASSIST YOU IN YOUR SEARCH FOR OPTIMAL
HEALTH. SEMPER FIT PERSONNEL HAVE THE RESOURCES TO PROVIDE
INDIVIDUAL MARINES WITH FITNESS ASSESSMENTS AND CUSTOMIZED EXERCISE
PROGRAMS. THEY CAN ALSO DETERMINE YOUR OPTIMUM WEIGHT, AND PROVIDE
SOUND EDUCATION ON NUTRITION.//
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