Participant Workbook DGM-10-07-00303 A-MD-007-006/PW-001 National Défense A-MD-007-006/PW-001 Defence nationale PARTICIPANT WORKBOOK TOP FUEL FOR TOP PERFORMANCE (ENGLISH) A-MD-007-006/PW, Top Fuel for Top Performance Participant Workbook Cette publication est disponible en français sous le numéro A-MD-007-006/PW-002. Copyright © 2010 DND/MDN Canada Issued on Authority of the Chief of the Defence Staff OPI/Contact Officer: DFHP Original 2005-01-01 Revised 2011-04-01 Revised 2017-01-01 Nutrition for Action Workbook A-MD-007-006/PW-001 TOP FUEL FOR TOP PERFORMANCE INTRODUCTION Whether you “Healthy nutrition is have a job that requires you to be focused and alert, essential to the Canadian are assigned to a physically demanding military exercise, Forces mission!” are training for a fitness standard, or (CF Health and Fitness are training for an athletic competition, Strategy, 2008) what you eat makes a difference! You can improve your performance by eating healthy at regular times throughout the day, and by eating the appropriate fluid and food before, during and after your physical activity. By combining sound eating habits with a physical activity program, you can achieve better work performance, a stable weight and lifelong health benefits. Depending on your work assignment and/or your sport involvement, the amount of food you require will change. The greater the physical effort needed for your duties or your training, the more food your body needs for Top Performance. During times of extreme physical effort, your sensation of thirst and hunger is dulled. A schedule of fluid and food intake is necessary to ensure you are fuelling your body under these demanding conditions. On the other hand, a sudden decrease in physical work or training is frequently accompanied by weight gain. Food intake and desire for food are partly hunger and partly habit. When your energy needs drop, you must reduce your food intake even if you usually eat more. It becomes important to separate your ‘desire for food’ from your ‘need for energy’. Top Fuel for Top Performance: Participant Workbook and Workshops provides you with information activities to help you develop practical skills for healthy eating and top performance. This symbol in the workbook indicates an activity you need to complete to enhance your learning and behaviour change. Visit the Strengthening the Forces Health Promotion office. There are professionals and programs that can help you with healthy eating, weight management and stress management. Top Fuel for Top Performance | January 2017 1 A-MD-007-006/PW-001 2 Top Fuel for Top Performance | January 2017 A-MD-007-006/PW-001 ACKNOWLEDGEMENTS This Participant Workbook for Top Fuel for Top Performance (TFTP) is a revised version the TFTP Nutrition for Action Workbook (2011). Strengthening the Forces (STF) would like to acknowledge the original development of the TFTP 2005 by Ms. Marilyn Booth, MSc, RD and the members of the Advisory Committee (original members Anne Todd, CFB Shilo, Manitoba and Carl Coicou, CFB Montreal, Quebec). The revisions would not be possible without a solid framework of this original document. Special thanks are extended to the members of the TFTP Revision Task Team who provided many hours revising the program through collaboration, research, creative design and many reviews: Marketa Graham BSc, RD, CFHSvGp, DFHP, STF, Ottawa, Ontario Guylaine Charbonneau MSc, p.dt. CFHSvGp, DFHP, STF, Ottawa, Ontario Nicole Houghtaling RD, CDE, STF, CFB Kingston, Ontario Anne Todd BASc, RD, STF, CFB Shilo, Manitoba Jessica Hood BScKin, CEP, STF, CFB Gagetown, New Brunswick The Revision Task Team would like to acknowledge contributions by: Hilda-Anne Troupe BSc, RD, Systems, Standards and Performance Measurements Mat J4 Food Services Facilitators at the pilot locations of CFB Gagetown (Jessica Hood, Erin Dwyer, Allison Power), CFB Kingston (Nicole Houghtaling, Sharon Ash) and CFB Shilo (Anne Todd) Many thanks for valuable reviews by: Julie Riopel-Meunier MSc, p.dt., STF, CFB Valcartier, Quebec Maxime Brouillard, B.Sc. Kin, CFB St-Jean, Québec Dr. Debra Reid RD, PhD, CFHSvGp, DFHP, STF, Ottawa, Ontario Dr. Darrell Menard MD, Dip Sport Med, CFHSvGp, DFHP, STF, Ottawa, Ontario Nicole Houghtaling, RD, CFHSvGp, DFHP, STF, Ottawa, Ontario Lynn Cléroux, STF Senior Editor, Ottawa, Ontario Members of the STF Nutrition Working Group Top Fuel for Top Performance | January 2017 3 A-MD-007-006/PW-001 4 Top Fuel for Top Performance | January 2017 A-MD-007-006/PW-001 TABLE OF CONTENTS Topic ...................................................................................................................................................Page Number Introduction............................................................................................................................................................ 1 Acknowledgements ................................................................................................................................................ 3 Table of Contents ................................................................................................................................................... 5 Workshop 1: Top Fuel 101 .............................................................................................................................. 7 - 36 Look at Your Intake ................................................................................................................................................ 9 Serving Sizes ......................................................................................................................................................... 10 Finding the Nutrients............................................................................................................................................ 12 From Nutrients to Food ........................................................................................................................................ 13 Water - The Forgotten Nutrient ........................................................................................................................... 15 Carbohydrate........................................................................................................................................................ 16 Protein .................................................................................................................................................................. 17 Fat ....................................................................................................................................................................... 18 Vitamins and Minerals .......................................................................................................................................... 19 How Much Food Do You Need? ........................................................................................................................... 21 How Much Energy Do You Need? ........................................................................................................................ 22 Estimating Your Energy Needs ............................................................................................................................. 23 Eat According to Your Energy Needs .................................................................................................................... 25 How Does Your Eating Rate? ................................................................................................................................ 26 Meal Planning for Top Energy .............................................................................................................................. 27 Eat Smart! ............................................................................................................................................................. 28 Sample Meal Planner ........................................................................................................................................... 30 Tracking Your Intake and Physical Activity ........................................................................................................... 32 Food Record ......................................................................................................................................................... 33 Workshop 2: Fine Tuning Eating .................................................................................................................... 37 - 64 Do Your Eating Habits Promote Top Performance? ............................................................................................. 40 Hunt for Nutrient Information - Reading Labels .................................................................................................. 41 Calories ................................................................................................................................................................. 42 Fat Facts ............................................................................................................................................................... 42 Cholesterol ........................................................................................................................................................... 45 Sodium ................................................................................................................................................................