Meet Your Dietitian - Megan Lautz
Megan completed her undergrad at James Madison University and will graduate with a Masters in Sports Nutrition from Logan University in August 2018. She a registered dietitian and certified personal trainer on a mission to help every firefighter perform better, recover faster, and live longer.
Megan Lautz RD, LDN, CPT
OMS Wellness Program Manager
240-777-5045
Megan.Solloway@montgomerycountymd.gov
Healthy Snack Ideas
Hummus + Veggies
1/3 cup hummus with 1/2 cup mixed vegetable sticks: 6.7 grams protein
Greek Yogurt + Granola
1 single-serving container of greek yogurt with 2 tbsp granola: 16 grams protein
String Cheese, Crackers + Almonds
1 stick 2-percent string cheese with 3 whole-wheat crackers and 10 almonds: 9.6 grams protein
Chocolate Milk
1 cup one-percent, reduced sugar chocolate milk: 9 grams protein
Turkey Roll Ups
2 slices deli turkey rolled up with 1 slice cheese and 1 slice tomato:11.9 grams protein
Black Bean Tortilla
1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small whole wheat tortilla: 17.9 grams protein
Kinda Bar/ Nut Bars
1 Almond Walnut Macadamia with Peanuts “KIND Plus Bar”: 10 grams protein
Cheese + Grapes
Food Selection for Firefighters
Select foods that contain carbohydrates,
protein, and fat for each meal. Since carbohydrates empty from the stomach the
quickest, providing excellent and immediate energy, they should be the largest
part of your meal. Protein is the next nutrient to leave the stomach and fat is
the last. Because both protein and fat are slow to leave the stomach they keep
you feeling full longer.
Carbohydrates are an excellent source of
energy that you body can easily process; foods that contain mostly
carbohydrates include fruits, vegetables, whole grains, potatoes, beans, breads
and sugar.
Protein comes in to basic categories,
complete and incomplete proteins. Complete proteins are proteins that contain
all 9 essential amino acids and are found in animal sources such as beef, pork,
poultry, fish, milk and eggs. Incomplete protein is found in plants such as
beans, seeds, and whole grains that are missing one or more essential amino
acid. However incomplete proteins can be combined over the course of a day to
ensure all essential amino acids are consumed.
Fats are an essential part of a healthy diet.
Fats are typically broken into 3 categories, Saturated fats, monounsaturated
and polyunsaturated fats. Most oils are primarily polyunsaturated or monounsaturated fats while most animal and tropical fats are
saturated fats. When selecting fat sources look for ones that contain the
essential fatty acid omega 6, and omega 3.
Hydration for Firefighters
Drinking enough fluids each day is essential to firefighter performance. Staying properly hydrated will decrease the stress firefighting has on your heart, prevent muscle cramps and headaches as well as help you maintain energy levels throughout the day.
How to Stay Properly Hydrated
1. Drink 1 ounce per pound of body weight, per day minimum.
2. Drink fluids before, during and after your shift –
3. Monitor the color of your urine – should be lemonade colored.
4. Drink fluids with 500 mg of sodium per liter (32 oz) following exercise or
fire calls lasting 60 minutes or longer.
5. Know your body weight at the beginning of shift and recheck it following
prolonged exercise or fire calls. Drink 20 extra ounces of fluid for every
pound of bodyweight lost. Consider choosing 8 oz of chocolate milk plus
a low calorie sports drink to reach the total ounces of extra fluid required.
6. After prolonged sweating consider adding salt to your meals to replenish lost
sodium.
Hydration for Firefighters - Click Here
Buh-bye Food Pyramid, Hello Healthy Plate!
Turn any meal into a healthy meal by following these three simple steps.
1. Fill half your plate with leafy or crunchy veggies.
2. Include no more than a quarter of a plate of whole grains and/or legumes.
3. Always include a palm size portion of lean protein. (Click Here)
Hydration for Firefighters - Click Here
Buh-bye Food Pyramid, Hello Healthy Plate!
Turn any meal into a healthy meal by following these three simple steps.
1. Fill half your plate with leafy or crunchy veggies.
2. Include no more than a quarter of a plate of whole grains and/or legumes.
3. Always include a palm size portion of lean protein. (Click Here)
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