Page 91 - Journal of Special Operations Medicine - Fall 2014

Table 2 Protein and CHO Content of Various Food Items The new emphasis on omega-3 fatty acids resulted in
changes in the 2012 US dietary guidelines, which rec-
Protein CHO (g/
Food Items (g/serving) serving) ommend eating fish at least two times per week to get
57
Spaghetti and meatballs, 1 cup 44 88 sufficient omega-3 fatty acids. Although the dietary re-
quirement for omega-3 fatty acids has not been clearly
Tuna salad, 1 cup 33 19 defined, consuming more foods high in omega-3 fatty
Cottage cheese, 1 cup 2% 27 8 acids and limiting intake of omega-6 fatty acids should
Chicken, 3 oz boneless breast 26 0 result in sufficient amounts of omega-3 fatty acids. Im-
Pork chop, 3 oz cooked 22 0 portantly, omega-3 comes in various forms, with the
most important coming from vegetables (alpha-linolenic
Steak, 3 oz cooked 22 0 acid [ALA]) and fatty fish or krill (eicosapentaenoic acid
Salmon, 3 oz 21 0 [EPA] and docosahexaenoic acid [DHA]). Table 3 pres-
Lentils, 1 cup cooked 19 39 ents a list of foods high in omega-3 fatty acids.
English walnuts, 1 cup 18 16
Table 3 Omega-3 Content of Various Foods
Burrito with beans, cheese, and 17 56
beef, 1 regular mg/
Item Serving Size serving mg/g
Black beans, 1 cup cooked 15 40
Walnuts, English* 1 tbsp 7,312 91
McDonald’s hamburger, 1 regular 12 29
Flaxseed oil* 1 tbsp 7,258 534
Sports bar 1 (68g) 10 45
Flaxseeds, whole* 1 tbsp 2,350 228
Fruit yogurt, 1 cup 10 45
Salmon † 3 oz 1,824 21
Cinnamon raisin bagel, 1 medium 10 58
Canola (rapeseed) oil* 1 tbsp 1,279 91
Low-fat milk, 1 cup 1% 8 12
Soybean oil 1 tbsp 923 68
Quinoa, cooked 1 cup 8 40
Tuna, canned white † 3 oz 733 9
Macaroni and cheese, 1 cup 8 28
Pollock † 3 oz 460 5
Brown rice, 1 cup 5 45
Clams † 3 oz 241 3
Sweet corn, 1 large ear 4 25
Shrimp † 3 oz 235 3
Baked potato, 1 medium with skin 4 37
Flatfish † 3 oz 210 2
Seedless raisins, 1 cup 4 115
Flounder † 3 oz 210 2
Wheat bread, 1 slice 3 14
Catfish † 3 oz 201 2
Ice cream, ½ cup 2.3 19
Walnuts, black* 1 tbsp 157 20
Oatmeal cookie, 1 big 1.5 17
Haddock † 3 oz 136 1.6
Blueberries, 1 cup 0.1 22
Cod † 3 oz 134 1.6
Pear, 1 medium 0.1 27
Kale* 1 cup 134 1.0
Banana, 1 medium 0.1 27
Source: National Nutrient Database for Standard Reference, Release
Apple, 1 large 0.1 31 26 at http://ndb.nal.usda.gov.
Source: National Nutrient Database for Standard Reference, Release Notes: *Omega-3 as ALA.
26 at http://ndb.nal.usda.gov. †Omega-3 as DHA + EPA.
Data are presented with regard to amounts/serving size (tbsp or 3 oz)
and in relative amounts (mg/g of food). Data are listed from highest to
lowest in terms of mg/serving.
Now we are learning that too much omega-6 fatty acids
(or an insufficient amount of omega-3 fatty acids) in the 6. During periods of prolonged, intense exercise, replace
diet may contribute to various metabolic diseases. 48,49 sweat loss by drinking up to 1.5 quarts of a carbohy-
Multiple sources suggest that humans evolved on a diet drate/electrolyte fluid every hour.
with an omega-6/omega-3 ratio of 1.0; the ratio today
is anywhere from 4:1 to 20 to 25:1. Based on new “fat The sixth commandment relates to the importance of
50
data,” the emphasis has shifted from the amount of fat hydration and carbohydrate replacement during pro-
to the types of fat, and the proposed Nutrition Facts longed, sustained exercise. Water is the most important
label may actually remove information regarding the nutrient and most abundant compound in the body;
percent of calories from fat because of new research. 41,47 it comprises approximately 60% of our body weight.
Based on considerations of fat in the diet, the Mediter- Proper hydration is critical because dehydration, or loss
ranean diet may be the best diet to date for lowering of body fluids, will compromise performance. 58−61 Dehy-
overall health risks and improving performance. 40,43,51−56 dration amounting to only 2% of body weight can cause

The 10 Commandments of Nutrition 83