“One must eat to live…Not live to eat.” --Molière
Did you know…
“Heart disease causes 45% of the deaths
that occur among U.S. firefighters, while
they are on duty.”
Kales et al
New England Journal of Medicine
Risk factors for CVD
include:
Cholesterol
Levels**
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 Blood Pressure**
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 Body Mass Index**
 Diabetes**
 Physical Inactivity
 Stress
** These factors are all influenced by diet!!!!
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Gender
Age
Smoking
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Nutrition 101 - Objectives
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Understanding of basic nutrients
Recommended daily allowances
Nutrition labels
Resources
What is a healthy diet?
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Recommendations for a healthy diet
from the 2005 Dietary Guidelines
include consuming a variety of
nutrient-dense foods and beverages
within and among the basic food
groups while choosing foods that limit
the intake of saturated and trans fat,
cholesterol, added sugars, salt, and
alcohol.
Why do we need a
healthy diet?
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Provide energy
Contribute to growth of tissues
Regulate body processes
Prevent deficiency and degenerative
disease
Where do we start?
Create Balance
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Balance is created by meeting
recommended daily intake requirements
within energy needs by adopting a balanced
eating pattern as suggested in the USDA’s
MyPyramid Food Guidance System.
You can utilize www.mypyramid.gov to
create your own individualized plan!
Balance can only truly be obtained by
understanding the nutrients you take into
your body.
Part I
Basic Nutrient Review
Essential Nutrients
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Essential nutrients refer to nutrients
that must be obtained from dietary
intake – they are not made by the
body.
The 6 nutrients that are classified as
essential to the body are
carbohydrates, proteins, fats, vitamins,
minerals and water.
Macronutrients
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Carbohydrates, proteins and fats are
classified as macronutrients.
This is because these three nutrients
have caloric value, meaning they
provide energy, and the body requires
a large quantity of these nutrients on
a daily basis.
Micronutrients
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Vitamins and minerals are classified as
micronutrients.
These nutrients are needed in only
small amounts and do not have caloric
value.
Water
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Water is in a class by itself.
The body requires large amounts on a
daily basis.
Water does not have caloric value,
therefore, it does not provide energy.
Carbohydrates
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Carbohydrates are the body’s primary
source of fuel (4 calories per gram) for
all physical activity.
Carbohydrates can be found in a
variety of foods including grains, fruits,
vegetables, and the milk/alternative
group (soy, rice, nut, and other nondairy products).
Good and Bad Carbs???
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In recent nutritional history, carbs have
been labeled as either good or bad.
Good carbs are from less processed sources
(fruits, vegetable, whole grains), thus, they
are nutrient dense and a good source of
energy.
Bad carbs are from processed foods
(sugars, white flour, etc) and are nutrient
poor, meaning their calories are from sugars
and other sources that are classified as
discretionary.
Proteins
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Proteins are necessary for
development, growth, and repair of
the body.
Protein has a caloric value of 4 calories
per gram. However, it is not an
efficient source of energy for the body.
If the body is relying on protein for
energy, the body is breaking down its
own muscle and this is not a good
thing
Proteins
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Proteins are found in a variety of foods
including grains and vegetables, but
are mainly concentrated in dairy, meat
and beans.
Animal sources of protein are
complete proteins – they contain all of
the essential proteins that cannot be
manufactured by the body.
Proteins
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With the exception of soy, plant-based
sources of protein are incomplete protein
sources – they do not contain all of the
body’s essential proteins.
Groups of plant-based proteins should be
paired together to form complete proteins –
grains with nuts, or vegetables with seeds.
This is a critical aspect of nutrition for
individuals who consume a vegetarian diet.
Fats
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Fats are a concentrated source of
energy – 9 calories per gram.
Fat is primarily used as fuel for low
level activities, once carbohydrate
reserves have been exhausted.
Fats provide structure at the cellular
level, and are critical for proper
functioning of nerves.
Fats
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Fats are also necessary for the
absorption of fat soluble vitamins (A,
D, E, and K).
Fats are concentrated in butter, salad
dressings, and oils, but is also found in
meats, and some fruits and grain
products.
Vitamins
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Substance that must be consumed
through dietary means or
supplementation because the body
cannot produce it, or produce it in
sufficient quantities to meet its
requirements.
Substance must be essential to at
least one vital process or chemical
reaction in the body.
Vitamins
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Found in nearly all foods.
Classified as either water soluble (B
vitamins and vitamin C)
Or fat soluble (vitamins A, D, E, K)
Minerals
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Large group of nutrients that are
composed of a variety of elements.
Play a role in the structural
development of tissues and the
regulation of body processes.
Major minerals include calcium,
sodium, potassium, chloride,
phosphorus, magnesium, and sulfur.
Minerals
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Trace minerals include iron, zinc,
copper, selenium, iodine, fluoride,
molybdenum, and manganese.
Mineral classification is based on the
amount required by the body.
Minerals are found in a variety of
foods, but are mainly concentrated in
meat, beans, and dairy groups.
Water
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The body is composed of 55-60%
water.
Water is important for temperature
regulation, joint lubrication, and
transportation of nutrients to working
tissues.
Aside from water itself, water can be
obtained from juices, milk, coffee, tea,
and other beverages as well as watery
foods.
Part II
Recommended Daily Allowances
Recommended Daily
Allowances
In the first part of
this presentation
you learned about
basic nutrients
required to fuel a
healthy body.
Now we will take a
look at how much
of these nutrients
our body requires.
Carbohydrates
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As we mentioned in Part I, carbs are
the body’s primary source of fuel.
Firefighters are occupational athletes
and must have the proper nutritional
fuel sources in order to effectively do
their job.
Complex carbohydrates found in fruits,
vegetables, whole grains are critical
fuel sources for any athletes
performance.
Carbohydrates
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It is recommended the carbohydrate
intake of a healthy diet be composed
of 45%-60% of daily calories.
This amount is the same for both
males and females.
Keep in mind you want the majority of
your carbohydrate intake to be from
complex carbohydrates, not refined
sugars!!!!
Fiber
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Fiber is a complex carbohydrate that is
extremely important to a healthy diet.
When eaten regularly, fiber helps to
maintain digestive health, aids in
satiety during meals, and slows the
absorption of sugar into the blood
stream.
Fiber
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Fiber is also a critical component for
removing cholesterol from the bloodstream.
As LDL (low density lipoproteins) are filtered
out of the blood and into bile, the bile
requires an element with which to bind in
order to be removed from the body.
This binding element is fiber and without it
the LDL will be deposited back into the
bloodstream.
Fiber
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The recommended daily allowance for
fiber for men is 38 grams.
The recommended daily allowance for
fiber for women is 28 grams.
These numbers decrease slightly for
both men and women after the age of
50.
Proteins
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Protein is necessary for cellular
function, structure and repair.
Protein is used as an energy source
less than 5% of the time.
The daily requirement of protein in a
healthy diet is typically calculated as a
measurement of body weight.
Protein
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On average the recommended daily
intake of protein should be in the
range of
0.8-1.2 grams per
kilogram of bodyweight.
Intake should not exceed 2.0 grams
per kilogram of bodyweight.
Daily requirements can be easily met
with normal food intake.
Protein
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Excess intake of protein beyond the
daily requirement can have negative
side effects.
These can include strain on kidney
function, dehydration, increased risk of
cardiovascular disease, and increased
excretion of calcium from bones.
And like too much of anything else,
too much protein will be stored as fat.
Fat
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Although fats have a bad reputation,
they too are an important component
of a healthy diet.
Fat is an important source of energy, a
protective mechanism, an insulator
and is a necessity in various cellular
functions.
Fat
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There is no formal RDA for fat.
The Acceptable Macronutrient Distribution
Range (AMDR) for fat is 20%-35% of daily
caloric intake.
The National Cholesterol Education Program
(NCEP) recommends less than or equal to
30% of total calories from fat with 10%
polyunsaturated, 10% monounsaturated,
and 7-10% saturated fat.
Vitamins and Minerals
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Requirements for vitamins and minerals can
differ between men and women.
A well balanced diet will typically fill the
daily requirements.
Dietary experts recommend a daily
multivitamin to ensure requirements are
met.
Avoid multivitamins that exceed 100% of
any nutrients.
Water
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Proper hydration is necessary for a
high level of performance.
Your daily requirement will fluctuate
due to many factors.
Your kidneys are highly sensitive to
hydration levels and a decrease will
quickly be noted in the color of your
urine.
Part III
The Nutrition Label
The Nutrition Label
We have covered the
basic dietary nutrients
and how much we
should include in our
daily diet.
Your head is starting
to ache and you are
still not quite sure
how to apply this
information to
everyday life.
Now we will take a look at
a tool that will help you to
put all this information into
application!
The Nutrition Label
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All packaged foods that we eat come
complete with all of the information
we need to determine whether or not
this food is a good choice for a healthy
diet.
The next few slides will look at
information provided on the nutrition
label and see how that applies to our
daily requirements.
Serving Size
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Determine the serving
size and how many
servings there are in
the food package –
one package doesn’t
mean one serving!
Compare the serving
size to how much you
actually eat.
You may need to
adjust the remainder
of your daily intake
based on your typical
Serving Size
Continually ignoring the serving size and not
controlling your portions can result in difficulty
performing your job!
Calories and Calories
From Fat
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Note whether a
serving is high in
calories and fat.
A low calorie food
has 40 calories or
less per serving.
A low fat food has 3
grams of fat or less
per serving.
Total Fat
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Try to choose foods
that do not exceed
3 grams of total fat
per 100 calories.
This will keep you
within your healthy
daily fat intake of
30%.
Daily Values
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Percent daily values are
based on a 2000 calorie
per day diet.
Daily value percentages
tell you whether the
nutrients in a serving
contribute a lot or a little
to your total daily diet.
5% or less is considered
low.
20% or more is
considered high.
Nutrients To Limit
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Look for foods low in
total fat, saturated
fat, trans fat,
cholesterol and
sodium.
360-480mg of sodium
per serving is
considered an
acceptable level.
Cholesterol should be
60mg per serving or
less.
Get Enough of These!!!
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Look for foods high in
dietary fiber, vitamin
A, vitamin C, calcium
and iron.
A daily value of 20%
or more is high.
A daily value of 1019% is good.
Fiber amount of 5
grams or more per
serving is high.
Fiber amount of 2.54.9 grams per serving
is good.
Part IV
Resources
MyPyramid.gov
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The Dietary Guidelines for Americans,
2005, gives science-based advice on food
and physical activity choices for health.
Website is interactive and allows you to
individualize a well-balanced dietary
program.
This site allows you to establish daily caloric
intake amounts which can help you
determine individual nutrient amounts as
described in this presentation.
Department PFT’s
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The Prince William
County Department of
Fire and Rescue has
over 20 certified Peer
Fitness Trainers.
These individuals have
been trained to advise
you on issues of
nutrition and fitness.
Contact the Health &
Safety Office to find a
PFT in your battalion.
Part V
Take Home Points
Take Home Points
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Emphasize a diet of fruits, vegetables,
whole grains, and fat-free or low-fat milk
and milk products;
Includes lean meats, poultry, fish, beans,
eggs, and nuts.
Make dietary choices low in saturated fats,
trans fats, cholesterol, salt (sodium), and
added sugars.
Your food and physical activity choices each
day affect your health—how you feel today,
tomorrow, and in the future.
Respiratory Protection
Program – IDLH
Atmospheres
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Purpose:
– This emergency
directive is being issued
to address the need for
all fire and rescue
members to be
adequately protected
from respiratory hazards
while operating within
an Immediately
Dangerous to Life and
Health (IDLH)
atmosphere.
Respiratory Protection
Program – IDLH
Atmospheres
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–
–
–
Authority:
This emergency directive is being issued in accordance with
Fire and Rescue Association Procedure 1.3.4 titled Emergency
Directives.
Directives may be issued without following the development
and review process specified in Procedure 1.3.2, Written
Direction Development, whenever it is determined that the
urgency of issuing the communication constitutes an
emergency.
The Fire and Rescue Association may issue emergency
directives at any time. The chairman may issue emergency
directives under this procedure when he/she deems the
circumstances warrant. Concurrence of the Association shall
be granted at the next meeting of the Association for the
directive to remain in effect past that date.
Respiratory Protection
Program – IDLH
Atmospheres
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–
Directive:
In light of new studies that the Fire and Rescue Association
has become aware of, it has been determined that the current
respiratory protection program does not adequately protect
members from Immediately Dangerous to Life and Health
(IDLH) atmospheres that are present during all phases of
operation at emergency incidents.
Respirator Use
The Fire and Rescue Association recognizes that the monitoring of
atmospheres for fire and rescue personnel, where carcinogens
may still be present, is not reasonable during emergency
operations. Therefore, all atmospheres identified in Table 1 and
any additional atmospheres identified on scene as IDLH shall
require the use of SCBA throughout all phases of the operation.
Respiratory Protection
Program – IDLH
Atmospheres
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Table 1 – IDLH Atmospheres
IDLH Atmosphere
Emergency Incident (SCBA or SAR Required)
Training Scenarios (SCBA or SAR Required)
Situation Description
Structure Fires, HazMat/Decon, Vehicle Fires, Trash
Fires, Dumpster Fires, Confined Space Entry, CO>5
ppm, O2<19.5%, O2>24%, Inside Gas Leaks, Outside
Gas leaks, Salvage and Overhaul, Building Collapse,
Aircraft Incidents, Rail Incidents, Marine Incidents,
Anytime smoke or suspended particulates are present.
*Overhauling and fire investigation can have lingering
hazards even though the O2 and CO levels are
acceptable. Other carcinogens may still be present,
and the use of SCBA shall continue throughout the
overhauling and investigation process.
Confined Space, Live Fire, Vehicle Fires
Respiratory Protection
Program – IDLH
Atmospheres
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Scope and/or Duration:
–
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This directive shall remain in effect until the
Respiratory Protection Program Procedure is
updated and approved by the Fire and Rescue
Association.
Responsibilities:
–
Health and Safety Battalion Chief
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Act as the Program Administrator for the Fire and
Rescue Association. As such, he/she will be
responsible for the update of the Respiratory
Protection Program Procedure.
Respiratory Protection
Program – IDLH
Atmospheres
Respirator Wearers
Wear his/her respirator when
and where required and in the
manner in which he/she was
trained.
Report any malfunctions of
the respirator to his/her
supervisor immediately.
Inspect, document, clean, and
disinfect respirators as
required.
Respiratory Protection
Program – IDLH
Atmospheres
Responsibilities (Continued)
–
Officers
Assure that all members comply with the wearing of
respiratory protection under this emergency directive.
Assure inspections and documentation are consistent
with OSHA 29 CFR 1910.134.
Assure all personnel are trained appropriately concerning
SCBA usage.
–
Chief
Assure compliance of emergency directive by all
members.
What’s wrong with this picture?
Picture #4
Test Questions
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Please Answer Questions 1 through