Nutrition for the New Soldiers

Vitamins & Minerals

Vitamins and minerals will not give you energy, or make you faster or stronger. Vitamins and minerals help the other nutrients work so that all of your body functions work smoothly. Eating a variety of wholesome foods should give you all of the vitamins and minerals you need for top performance. If you cannot or choose not to eat a balance of foods, a multivitamin supplement with no more than 100% of the Recommended Dietary Allowances (RDA) is your best alternative.

Women in heavy physical activity are more prone to iron and calcium deficiencies. One reason women are more susceptible is that many are concerned with weight gain. This often keeps them from consuming enough calories and causes them to eliminate certain foods. Increased iron losses due to exercise, menstruation and restricted food intake increase the risk of iron deficiency. Research shows that a common side effect of strenuous exercise is the loss of menstruation, or amenorrhea. The hormonal changes associated with amenorrhea contribute to calcium loss from bones, increasing a woman's risk of stress fractures and osteoporosis. Inadequate calcium in the diet further increases the risk of bone injuries.

Performance Minerals of Special Concern for Males and Females Iron Function: Carries oxygen to active muscles Not Enough: Causes fatigue, anemia Found In: Meats (best absorbed), beans, spinach, dried fruit, and iron-enriched cereals Calcium Function: Helps muscle contractions, bone strength Not Enough: Leads to stress fractures and osteoporosis Found In: Dairy products, broccoli, spinach, tofu Zinc Function: Energy metabolism, protein synthesis, wound healing Not Enough: Slows healing, impairs body defense system Found In: Poultry, dairy products, oysters, meats

How do you get all of the necessary nutrients?

For optimal performance, you need all of these nutrients. The best way to consume them is to eat a balanced diet. You can use the Food Guide Pyramid as a road map to help you choose a healthy diet.

Looking at the Pieces of the Pyramid

The Food Guide Pyramid emphasizes foods from the five major food groups. Each of these food groups provide some of the nutrients you need. No single food group is more important than another - for good health, you need them all.

If you would like more information on the food pyramid, visit the HOOAH 4 HEALTH food pyramid page and play the Interactive Food Pyramid Game:
http://www.hooah4health.com/body/pyramid.htm