Power your performance with good nutrition

June 17, 2022 -  Defence Stories

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Have plenty of fruits and vegetable, Eat protein foods, Make water your drink of choice, Choose whole grain foods

This is the third in a series of three articles to highlight CAF Food Svcs Standards that help you make healthier food choices in CAF dining facilities.

Eating a balanced diet is important to prevent injuries, and support physical and cognitive performance. Carbohydrates, protein and fat are the nutrients that provide the body with energy, and are all part of a healthy diet.

Carbohydrates are an efficient source of energy and provide fuel for your brain and muscles. Without adequate intake of carbohydrates, you risk running out of energy especially during training or operations. For military members with sedentary positions, aim to fill a quarter of your plate with whole grains. For those who engage in training and operations or who have physically demanding tasks, you may need to increase your carbohydrate intake up to half of your plate. There are two types of carbohydrates, simple and complex. While complex carbohydrates will provide your body with energy over a longer period of time simple carbohydrates are utilized for quick energy before training.

Protein is important for growth, repair and maintenance of tissues. When too much protein is consumed, the excess is stored or excreted by your body.  For military members who are physically active, aim to fill a third of your plate with protein. Poultry, meat, fish, eggs, dairy products, legumes, and tofu all contain protein and are available in CAF dining facilities.

Some people believe that eliminating fat from their diet helps to lose weight. However, fats have many important functions in the body including providing essential fatty acids, maintaining body temperature, protecting organs and supporting the immune system. Consuming not enough fat can result in nutrient deficiencies, which can have an impact on your performance. Aim to include healthy fats at meals and snacks throughout the day by:

• Cooking with avocado and olive oils;
• Adding nuts and seeds to snacks, yogurt, oatmeal and salads; and
• Consuming fatty fish twice a week.

To ensure you have a balanced diet, choose a variety of foods, focus on the healthier choices, and use the healthy plate as your guide.

Send questions or feedback to Strat J4 Food Svcs on our Facebook page at ‘CAF Food Svcs NSCM // MCNN des Svc Alim des FAC.’ (you are now leaving the Government of Canada website)