Lock Down Nutrition Tips

• twitter
• facebook
• google-plus
• linkedin
• mail

We know that times are now stressful with COVID-19.  Now, with our Host Nation Lock Down, staying healthy is even more important to maintaining a strong immune system.  Also, having limited access to fresh foods could lead us into consuming highly processed foods which tend to be higher in fats, sugar, and salt. 

There are many reasons why people eat.  People eat for energy, hunger, health benefits, habits, taste, emotions, and convenience; but also for the environmental factors that surround us.   In promotion of eating healthy, let us take a moment and learn some nutritional information: 

When eating healthy, we must first master the five fundamentals of nutrition: Eat clean, eat often, hydrate, mindset, and recover.  Mastering these nutrition fundamentals will help us optimize physical and mental performance.   

In order to eat healthier, we must understand the basics and focus on the “big three”: Carbohydrates, protein and fats.

Carbohydrates are the preferred source of energy for the body and fuel the brain and muscles.  So, when choosing health carbohydrates, just think about “coming back to earth” which means choose the less processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.  Main sources of carbohydrates are breads, cereals, grains, beans, fruits and vegetables.  When looking into grains, follow these rules:  find the least processed form, think brown and found close to the ground, and have at least 3 grams of FIBER per serving.  The top five grains most popular are oatmeal, brown rice, high fiber cereal, quinoa, and 100% whole wheat bread. 

Protein should consist of 10-35% of the daily diet. It is the building blocks for our body, and builds and repairs muscles.  Please keep in mind that excess protein does NOT enhance strength or endurance.  When looking at selecting protein, think of “the less legs the better”.  The top five popular proteins are tuna/fish, chicken/turkey breast, lean red meat, low fat diary and eggs. Being stationed in Crete is a blessing for fresh chicken and the delicious Mediterranean fish that is available for consumption. 

Shockingly, fats also play a major role in staying healthy and should encompass 20-35% of the diet.  Eating healthy fats provide energy, assist in regulating blood sugar, improve cholesterol, and keeps you full.  When choosing fats, select monounsaturated fats and omega-3 fats. The top five fats are salmon, oils (fish, flax, olive), flax seed products, avocado, and nuts (e.g., pecans, walnuts and almonds).  In Greece, we are blessed to have fresh olive oil as a rich source of monounsaturated fat and fresh avocados for omega-3 fat.  Try to avoid saturated fat and limit it to no more than 15-25 grams each day. 

Water is a very critical nutrient for our bodies.  Did you know that a human being can only go 2-4 days without it?  Water, besides hydrating the body, also plays a role in lubricating, cleaning, flushing out cells, and regulating body temperature.  To maintain hydration, aim to drink 0.5-1 oz. fluid per pound of body weight daily (there are about 33 oz. in a liter).  The following chart provides an idea of how much water to consume: 

Water should be a main source of hydrating. Do your body a favor and limit sodas, energy drinks, and fruit drinks during this lockdown as they contain extra calories with very little nutritional value. 

Goals during this lockdown should include portion control and staying physically active. Our Host Nation Government has allowed the option to leave the house to walk and exercise; so take advantage of the opportunity and get your bodies moving!  Please stay tuned, as we will discuss food shopping, meal planning, and eating out with delivery services on the rise.  Stay healthy, stay fit, stay Navy!

Byron P Gale II 
MWR Fitness Director
NSA Souda Bay, Crete, Greece