Page 93 - Journal of Special Operations Medicine - Fall 2014

most Americans, including most Special Operators, do Any dietary or weight loss plan that actually works will
not come close to meeting this recommendation. Try demand long-term modifications in individual behav-
bringing fresh fruits—grapes, apples, berries, pears, ba- iors, including changes in activity levels, exercise, and
nanas, or even dried fruits (raisins, blueberries, cranber- eating habits. Short-term diets that promote rapid weight
ries, and the like) to meetings instead of the traditional loss, although they may be initially successful, are gener-
donuts and pastries. ally ineffective (and occasionally harmful) over the long
term. 77−79 Intermittent fasting is one of the newer fad
Dried fruit are a reasonable alternative as the evidence eating recommendations to combat overeating/obesity.
suggests that the nutrient content of many dried fruits The concept is basically to have periods of fasting fol-
is high 73−75 and should confer comparable benefits. Re- lowed by periods of eating as a method to lose weight,
member, that fruits and vegetables provide many nutri- but the evidence for enduring weight loss is limited. 78,80
ents (vitamins, e.g., vitamin C, folate, and provitamin In contrast, the Mediterranean, DASH, and Okinawan
A; minerals, e.g., potassium, calcium, and magnesium), diets are all associated with reduced risk for cardiovas-
bioactive compounds (phytochemicals, e.g., phenolics, cular disease, among other age-associated diseases. 81,82
flavonoids, and carotenoids), and fiber. 74,76 It is likely These diets intersect in the consumption of unrefined
that the additive and synergistic interactions of the mul- carbohydrates, moderate protein intakes (emphasis on
tiple compounds present in fruits and vegetables account vegetables/legumes, fish, and lean meats as sources) and
for their health benefits. Thus, select intentionally with a healthy fat profile (high in monounsaturated, low in
care, more fruits and vegetables every day. saturated; and rich in omega-3 fatty acids. 52,81,83

It is important to remember that selecting whole foods is Some diets, however, if undertaken as a long-term change
key to optimizing performance and health. Although we do in eating habits, may actually promote good health. Many
not always know what role a particular nutrient in a food of those who consume a Paleo diet speak of such benefits,
serves to enhance performance, promote health, or protect and it is highly likely, given the focus on real, unprocessed
against disease, it is clear that whole foods are more impor- foods. Food first: real foods, such as also promoted by the
tant than supplements. More and more evidence suggests Mediterranean, DASH, and Okinawan diets, provide the
that it is the packaging of the whole food—the nutrients, energy and nutrients needed in the form intended by na-
bioactive compounds, fibers, and other constituents—that ture. 43,51,52,55,81,82 However, the current focus on Paleo and
confer health benefits. As such, a conscious effort should gluten-free foods have given grains a bad name. We wish to
be made to increase intake of fresh and whole foods, which encourage Paleo and gluten-free followers to include whole
are often lacking in American processed, prepackaged fast grains as part of their overall dietary programs. Why? First,
and frozen foods. Importantly, during deployments or in whole grains are nutrient dense: they are a good source
field setting, this is likely not possible. But if considered of fiber, provide modest amounts of protein and many
most other times, the benefits should be enduring. essential nutrients (magnesium, potassium, zinc, manga-
nese, iron, selected B vitamins), and contain the amino
9. Short-term weight reduction diets are generally use- acid leucine, other branched chain amino acids, and a va-
less and occasionally dangerous. Long-term changes riety of other biologically active compounds. 87,88 Second,
in your eating and exercise habits are the only way to the evidence is strong that consumption of whole grains is
achieve lasting weight modifications. associated with a lower risk of type 2 diabetes, cardiovas-
cular disease, and weight gain. 89−92 Overall, grains are an
The proliferation of fad diets is an undistinguished chap- excellent nutritionally dense food. See HPRC’s Grains Ta-
ter in our national health and nutrition history. The ninth ble, which provides select nutrient information of various
commandment relates to the problem of these diets. There grains, classified as gluten or gluten-free (http://hprc-on
is no such thing as a short-term dietary solution to long- line.org/nutrition/files/GrainsTable060314.pdf). Develop-
term weight or health problems. So many books on diet- ing sustainable healthy eating behaviors is key, and the
ing and nutrition are available that the general consumer end result from doing so will be better performance and
does not know what direction to take or who to believe. health, higher quality of life, more graceful aging, and,
Some of the many well-marketed diets or nutrition plans likely, greater longevity. 40,51,52,54−56,81,82,84−86
include the Paleo , gluten-free, intermittent fasting, raw
™
foods, South Beach , Weight Watchers , Mediterranean, 10. The most common nutritional problem in this coun-
®
®
Zone, Volumetrics, Macro biotic, Dietary Approaches to try is too much nutrition.
Stop Hypertension (DASH), Okinawa Life , and At-
™
kins diets, to name a few. Authors of such diet books The 10th and last commandment is one of great im-
™
may have limited medical and/or nutrition training and portance for overall health. The prevalence of obesity
their diets are based on case studies and anecdotal re- is high and ranks among one of the most common risk
ports, hyperbole, and/or extrapo lation/ misinterpreta- factors for chronic diseases in the United States today.
1
tion of the literature to make a point—or a profit. However, more information is becoming available that
The 10 Commandments of Nutrition 85