Eisenhower Army Medical Center, Georgia  –   Nutrition is an important part of living a healthy lifestyle. The food we eat plays a role in maintaining our physical and mental well-being, preventing diseases, improving energy levels, and enhancing overall quality of life. For military personnel, proper nutrition can optimize performance and ensure soldiers are mission ready. 

A registered dietitian (RD) or registered dietitian nutritionist (RDN) is a health professional who specializes in food and nutrition. RD/RDNs are committed to assisting with patients’ meal choices for health or performance. They are also involved in supporting patients’ relationships with food, eating, and weight. 

Lt. Col. Todd Heer, a dietician and chief of Dwight D. Eisenhower Army Medical Center’s (DDEAMC) nutrition care service, shared some tips for National Nutrition Month.

Choose a Variety of Foods 
“The human body thrives on a combination of foods. Each macronutrient – protein, fat, and carbohydrate – offers a unique benefit to whole-body wellness,” Heer said.

•    Protein is the building block of every component of the human body. It supports our muscles and is the most satisfying macronutrient. Protein is found in meat, fish, poultry, beans, legumes, nuts, tofu, and seeds. 
•    Carbohydrates are the body’s preferred source of energy. Our body uses carbohydrates to fuel daily activities and exercise. Carbohydrates are found in fruits, vegetables, potatoes, bread, pasta, cereal, juice and soda, and baked goods. Choosing carbohydrates high in fiber, such as fruits, whole grains, and non-starchy vegetables, can benefit cholesterol, bowel regularity, and feelings of fullness. 
•    Fat is a necessary component to human life. Humans require fat to build an energy reserve, absorb vitamins and minerals, and synthesize hormones. Sources of fat include oils, butters, nut butters, fatty fish (e.g., salmon, cod), nuts, seeds, and avocado. 

Don’t Forget about Micronutrients
Vitamins and minerals are an important part of the diet. Micronutrients power every metabolic process that creates energy. See the table for a list of vitamins and minerals the human body needs. 
“Colorful fruits and vegetables, meats, dairy, and whole grains are packed with micronutrients,” Heer said. “Processed foods like cereal and bread are often fortified with micronutrients to ensure each bite contains these important components.”

Building a Meal 
Meal planning and cooking do not require you to be an expert! Plan within your abilities, equipment, time, and budget. 

“Simplify meal planning,” said Heer. “Think ‘Carb, Color, Protein.’”

Apply It!
1.    Breakfast: Yogurt Bowl – cereal (Carbohydrate), banana (Color), Greek yogurt (Protein). 
2.    Lunch: Sandwich – bread (Carbohydrate), lettuce and tomato (Color), deli meat (protein). 
3.    Dinner: Tacos – taco shell/tortilla (Carbohydrate), shredded lettuce (Color), taco meat (Protein)

Add Flavor to your Meals 
Herbs and spices are a great way to add flavor to any dish without adding extra salt or fat. Whether they are fresh or dried, herbs and spices can create unique flavor profiles that make any dish taste exciting.  You can also add herb-forward condiments like salsa, pesto, or chimichurri to meals for an extra kick of flavor. 

All foods can be a part of a healthy diet!

Food is much more than fuel for the body. Food is social, cultural, and is a way to connect people to each other and the world around them. Celebrate events, holidays, and gatherings with foods you enjoy. 

Click here to learn more about the Nutrition Services available at DDEAMC. 

For a one-on-one session with a DDEAMC registered dietitian, call the Nutrition Clinic Appointment Line at 706-787-2243.