Nutrition: Eat right, feel right

By Claire Kozower
Nutrition outreach coordinator
Somerville, Mass.

Photo Claire Kozower Firefighters from a Somerville, Mass., firehouse take part in a nutrition workshop organized by Claire Kozower.

Maintaining a proper diet is a vital key to guarding against work-related injuries and heart attacks, and helps shorten recovery time from injuries.

To maintain a proper diet, you need to balance your energy expended with your intake of carbohydrates, protein and fat, along with vitamins, minerals and other substances.

Eating a variety of fruit and vegetables is key to getting the proper nutrients a firefighter’s body needs to keep healthy, heal quickly from injury and fight diseases. At least 150 studies conducted since the early 1980s have suggested that people who consistently consume large amounts of fruit and vegetables are half as likely to develop cancer as people whose diets lack these foods.

Increased consumption of fruits and vegetables has been associated with lowering the risk of:

• Cardiovascular disease
• Hypertension
• Strokes
• Chronic obstructive pulmonary function
• Diabetes
• Obesity
• Diverticulosis
• Neurodegenerative diseases
• Cataracts
• Arthritis
• Cancer

In addition, increased consumption of fruit and vegetables has also been positively associated with longevity, bone health and skin health.

Like most Americans, the majority of firefighters do not eat enough fruit and vegetables and need to work on increasing their intake.

As a firefighter, it’s even more vital to do so as you are exposed to more carcinogens and health risks than the average American. By eating more fruit and veg, you can experience better long-term health.

Fruit and vegetables are great sources of fiber, vitamins and minerals, water and other substances such as antioxidants.

Nutrition building blocks
The simple definitions of the nutrient building blocks are provided below. Learn more about MyPlate, a site run by the USDA Food and Nutrition Service, to learn more about the balance of nutrients and the amount of food calories right for your body size and activity level.

Carbohydrates, protein and fats
Compounds found in foods that the body uses to generate energy or build cells.

Dietary fiber
Fiber refers to carbohydrates from plant foods that cannot be broken down or digested in the body. Fiber plays a role in preventing many health conditions such as cardiovascular disease, diabetes and constipation. Gradually increase the fiber in your diet up to 25-35 grams per day. Studies suggest that soluble fiber may help reduce blood cholesterol and blood glucose for some people.

Vitamins and minerals
Natural substances essential to performing chemical reactions that maintain healthy body systems. By eating many types of fruit and vegetables, you take in a variety of vitamins and minerals.

Antioxidants
Plant substances such as Vitamins C and E, beta-carotene and lycopene protect the body from free radicals by neutralizing these electrically-charged particles. They bind with them and prevent them from doing harm. If free radicals are not neutralized, they will attack healthy cells in the body, which can damage the cells and lead to poor health consequences such as cardiovascular disease and some types of cancer.

Portion size is a huge factor in maintaining a healthy diet. Firefighters, like many people, tend to super size snack foods and beverages and not eat the recommended daily amounts of fruit and vegetables.

While fresh fruit and vegetables are best, frozen and canned vegetables are not bad either and can help cut preparation times down for those who don’t have a lot of time to do cooking from scratch. With canned foods, learn to check the ingredient label and watch for extra salt, sugar and other ingredients added in. For example, some brands add sugar to canned corn and some don’t – buy the product that has no added sugar.

Another tip is to prepare a large batch of fruit and vegetables at the beginning of each week and then put these ready-to-eat healthy snacks in the refrigerator. For example, roast large batches of vegetables, eating only ½-1 cup at a time. Or, wash and cut up fresh carrots, peppers and cherry tomatoes. Having them already washed and/or sliced will make them more likely to be eaten when you open the fridge looking for a snack. You can do this with fruit such as grapes, watermelon and berries as well.

Finally, look for ways to add fruit and vegetables into your diet when you eat out. At restaurants, ask to substitute a salad for meals that come with fatty side dishes like French fries. In convenience/fast food stores, grab an apple or banana along with your sandwich, and ask for deli sandwiches to be made with extra vegetables.

The following recipe comes from one of the workshops that I ran with the firefighters in Somerville. It combines lean ground turkey with a variety of vegetables, and has plenty of fiber and protein rich beans. The recipe is quick and easy and has become a regular in the rotation of firehouse meals there.

The Somerville firefighters have partnered with the nearby Tufts University School of Nutrition Science and Policy to help them redesign their workout rooms at the city’s firehouses, provide them with personal training sessions and exercise planning for individual firefighters, and offer nutrition and cooking workshops.

Maybe you have a local university or public health organization that can partner with your firefighting program to achieve wellness goals?

TURKEY CHILI
Makes approximately 30 portions

Ingredients:
4 tablespoons olive or vegetable oil
3 pounds lean ground turkey
3 Tablespoons chopped garlic
2 onions
6 green or red bell peppers (or some of both colors)
4 (14.5-ounce) cans diced tomatoes, not drained
4 (6-ounce) cans tomato paste
3 (15-ounce) cans black beans, rinsed and drained
6 (15-ounce) cans kidney beans, rinsed and drained
6 (15-ounce) cans of corn kernels, rinsed and drained
3 quarts water (or more if needed)

Spices:
1/3 cup chili powder
3 Tablespoons ground cumin
2 Tablespoon dried oregano
1 Tablespoon salt
2 teaspoons black pepper
2 teaspoons red pepper flakes (optional)

Optional Condiments/Toppings:
1 large bunch cilantro, chopped
1 bunch scallions, chopped
Hot Sauce

Instructions:
1. Wash hands
2. Chop onions, garlic (unless using prepared chopped garlic), and peppers
3. Heat the oil in a large stock pot over medium heat
4. Add the garlic and onions and cook for 5 minutes
5. Add the peppers and cook for another 5 minutes
6. Place turkey in the pot, and cook until evenly brown; then drain using lid or strainer
7. Measure out the spices and mix together in a bowl
8. Open all cans
9. Add remaining ingredients to the turkey mixture, except the toppings, and bring to a boil
10. Add more water if stew seems too thick
11. Reduce heat and simmer over low heat, at least 10 minutes – 1 hour or more (the more time for simmering, the tastier the stew).
12. After 10 minutes of simmering, taste and adjust seasonings as desired
13. Chop cilantro and scallions for toppings.
14. Serve with whole grain bread