Although the “fat-free craze” of the past has long since been discouraged by health professionals as a viable part of a balanced diet, the amount of products boasting “low-fat” this, and “reduced fat” that, are more abundant than ever. But, fat isn’t the enemy; and, most importantly, all fat isn’t created equal. Some healthy fat is actually a good thing. The key to navigating the revamped “fat craze” can be found in understanding how reduced-fat foods are made and how to recognize healthy fats when you see them.
Fat Free Isn’t Always a Good Thing
What happens when all or some of the fat content is removed from a food? Usually, it doesn’t taste as good because the flavor and texture are now drastically different. To make up for this, manufacturers add sugar, salt, and/or thickeners to replace the missing fat. Now, the food has nearly the same amount of calories, a little less fat, but with more sugar, salt, and other, well, crap. If that doesn’t sound like a healthy swap, it’s because it’s not. Take into consideration a comparison between regular and reduced fat peanut butter.
Compared to the regular peanut butter, the reduced fat peanut butter has 60% more salt and 30% more sugar in addition to a plethora of added fillers and thickeners. Even though the regular peanut butter has more fat, it is healthy fat. Regular peanut butter is the clear nutritional winner.
Think ‘Type’ of Fat, not ‘Amount’ of Fat
The good news is, healthy (unsaturated) fats like those found in olive oil, peanut butter, and avocado can and should be a part of a healthy diet. Unsaturated fats have been shown to decrease risk for cardiovascular disease as well as increase satiety (the feeling of being satisfied). Just one look at the list below of foods containing healthy fats and it’s easy to see how delicious and nutritious healthy fat can be. Remember, everything in moderation!
What to Look For
Heart healthy fats such as unsaturated, monounsaturated, and/or polyunsaturated fats might not be listed on the nutrition label. One way to determine the amount of unsaturated fat is to subtract the amount of saturated fat, trans fat, and cholesterol from the total amount of fat. Try to select foods with more unsaturated fat than saturated and trans fat. Keep in mind that plant based foods are higher in these healthy fats than foods originating from animal sources.
As introduced in a previous Army H.E.A.L.T.H. blog post, the fundamental components of the Performance Triad are nutrition, activity, and sleep. Emphasis has been placed on these three elements due to their ability to impact mental and physical performance. Interested Soldiers and their family members can utilize the tools on the Army H.E.A.L.T.H. website/mobile app to aide in the practical application of these three essential elements to their lifestyle.
How? Army H.E.A.L.T.H. works in conjunction with the Triad to offer custom nutrition and fitness plans in addition to sleep material specifically designed for military personnel. Whether looking for a new exciting fitness routine, or ideas for healthy, energizing meals, Army H.E.A.L.T.H. is the bridge that connects the Performance Triad to Soldiers and their family members.
Eating a healthy diet is imperative for maintaining peak physical and mental performance. Soldiers face their own unique set of environmental factors that may either help or discourage healthy eating practices. Army H.E.A.L.T.H. can help Soldiers make the right dietary choices. The custom meal planner provides a detailed list of foods tailored for an individual’s specific requirements. For those with specific food preferences or needs, foods can easily be removed or modified.
Most Soldiers share the common goal of maintaining a high level of physical fitness. However, no two Soldiers have the exact same fitness needs, routines, equipment, etc. Army H.E.A.L.T.H. can help Soldiers achieve their fitness goals by providing a custom made fitness plan according to each person’s individual goals. The fitness plan provides a detailed exercise routine that is made specifically for each individual. Exercises are easily removed or modified to accommodate for injury or lack of equipment. The Army H.E.A.L.T.H. Fitness planner even takes each Soldier’s next scheduled APFT into consideration when creating a new plan.
Most service members know that it is recommended to get 7-9 hours of sleep per night…a recommendation that is often easier said than done. In the Army, lack of sleep often results from operational requirements or high-operations tempo training. Army H.E.A.L.T.H. provides information regarding how to improve sleep quality and quantity under the most difficult, military specific situations. Resources are also provided for working with commanders and peers to ensure that Soldiers are enabled to get enough sleep and, therefore, function optimally.
The Performance Triad is a comprehensive plan that encourages Soldiers to make healthy choices regarding their physical activity, nutrition, and sleep habits. The Triad focuses primarily on activity, nutrition, and sleep because these components all interact to influence performance and health.
Whether training to be a Soldier Athlete or striving for a higher level of personal fitness, it is important for Soldiers to stay hydrated and fuel their body with the right food for the right job. It is especially imperative to build an eating strategy that will complement the requirements of each individual mission. Focusing on whole foods like fruits, vegetables, lean meats, and whole wheat carbohydrates is fundamental to building a healthy plate.
Practicing a safe and effective fitness routine is essential to prevent injury and overtraining, maintain physical readiness, and improve overall health. But, physical activity encompasses more than just PT or exercise at the gym. Moving more (at least 10,000 steps/day) throughout the entire day has been linked with improved health outcomes such as reduced blood pressure, improved glucose levels, and maintenance of a healthy weight.
The adverse effects of chronic sleep loss include poor mental and physical performance, increased risk of cardiovascular disease, and increased risk of obesity, to name a few. Barriers such as noise, light, and dietary choices may interfere with getting a good night’s sleep. Add the diverse, demanding lifestyle of a Soldier in the mix, and things only get more complicated. Practicing healthy sleep habits can be the key to ensure clear thinking and optimal performance. Sleep 8 to be great!