A Firefighter's Intro to Nutrition

How do I eat Healthier?

This is not a science paper. I won’t keep repeating “consult your doctor” (you should) and “this advice could kill you” (unlikely). This nutrition advice is for firefighters who don’t know where to begin. Nutrition advice is typically too vague or complicated for most firefighters trying to start eating better. Specific yet simple, that’s the goal.

A Recommendation for Firefighters: Bottom Line Up Front

Let’s ignore the how and why for now and start with what is most important: what should you do? Begin with just Step 1. If you’re starting from a bad diet, this alone will be a significant improvement. Then slowly add steps as your tolerance for change increases.

Step 1: Set a Protein Goal. Eat .7 - 1 gram of protein per pound of desired body weight.

Step 2: Eat protein sources with half as many grams of fat as protein. Less fat is better. If it has 20g of protein it should have less than 10g of fat.

Step 3: Avoid added Sugar.

Step 4: Balance. Try to eat 2-3 meals a day. Eat a plate with ⅓ protein, ⅓ vegetable/fruit, ⅓ grain/starch. Eat healthy snacks as needed and be consistent.

Step 5: Better Food. Eat food closer to the source, in more variety. Food outside the aisles of the grocery store. More vegetables. More fruit. If you could go outside and kill a chicken for dinner that is ideal. How close can you get to that? Wendy’s chicken nuggets are about as far away from that as possible.

Now, more about why and how.

What are Calories?

Calories are a unit of measurement. Calories measure how much energy food and drink provide to the body. Calories are gasoline, your body is the engine.

What Are Macronutrients?

Macronutrients are what make up calories. The three macronutrients are carbohydrates, proteins, and fats, each playing an important role in body processes and overall health.

The Role of Each Macronutrient

1. What are Carbohydrates?

Carbohydrates aren’t the enemy! Carbs are your primary energy source. They are crucial during fuel burning activities like firefighting and working out. Eat them before and after workouts. Eat them with every meal.

• Types of Carbohydrates:

• Simple carbohydrates are quickly digested and can provide a rapid energy boost. Think candy and donuts. These are less ideal in most situations.

• Complex carbohydrates are digested slower and offer sustained energy without the spike and crash associated with simple carbs. Think whole grain bread and brown rice.

Recommended Choices: Whole grains, vegetables, fruits, and beans are excellent sources of complex carbohydrates that should form the basis of a firefighter's diet.

2. What are Proteins?

Proteins are vital for the growth, repair, and maintenance of muscle tissues. You break your muscles down, proteins build them back up. Protein is also the most filling macronutrient AND burns the most calories during digestion (thermic effect of food).

• -Daily Protein Intake: General recommendations are .7 - 1g/lb of desired body weight. That means if your goal weight is 200 pounds, you should aim for 200g of protein in a day and definitely NO LESS than 140g.

Recommended Choices: Lean meats, fish, and poultry.

3. What are Fats?

Fats are essential for long-term energy, absorption of certain vitamins, and are vital for various bodily functions. BUT fats are the easiest to overeat AND burn the fewest calories during digestion. Our goal is not to be no fat or even low fat, it is to avoid being HIGH fat.

• Healthy Fats: Opt for sources of unsaturated fats. Monounsaturated being the best.

Recommended Choices: Nuts, seeds, avocados, and olive oil.

The Great Battle: Fats vs Protein

The most common mistake we see is eating too little protein and too much fat. One reason is because we eat super high fat meats! A useful way to avoid this is by looking for protein sources with half as much fat as protein. That means if it has 20 grams of protein it needs to have 10 or less grams of fat.

Foods that don’t follow this rule: 80/20 ground beef, steak, pulled pork.

Food that do: chicken breast, pork chops, salmon, and MANY MORE.

How to read a Nutrition Label:

Reading the nutrition label can be daunting. Focus on just a few things. Amount of protein. Amount of fat. Amount of added sugar.

How do I start eating better?

Go to the grocery store for dinner. 

Buy a handful of vegetables. 

Buy a good grain/starch:

• Sweet Potato - one

• Brown Rice - 1 pound (cook 1 cup)

Buy a pound of good meat:

• Chicken Breast

• Pork Chop

• Salmon

• Lean Beef (90/10)

Buy Olive Oil to cook with.

Now head home. Make everything hot. Put on a plate with each taking up a third. Eat!

If this was your first time cooking at home. It gets easier each time you do it.

More Practical Tips for Improving a Firefighter’s Diet

• Planning: The number one point of failure in nutrition is failure to plan. You need to think ahead and realize when you will be hungry, and then have a plan for what you will eat. If you do not plan, convenience will win and you will eat like shit.

• Snacking for Energy: Keep healthy snacks on hand, such as yogurt, nuts, and fruit, to fuel longer shifts.

• Hydration: Water is crucial for metabolic processes and helps manage hunger and energy levels effectively. Aim to drink at least 3 liters of water per day, more if you are active.

Conclusion

Eating healthy is a habit. With all habits the absolute key to success is to start small and be consistent. Judge yourself on how well you ate today compared to yesterday, last week, last month, and last year. Never judge yourself by what perfect looks like.

This was a SINGLE APPROACH of how to start thinking about eating healthy. We are not doctors nor dieticians. We are not liable for anything you put in or around your mouth. We are just firefighters who try and help other firefighters by making fitness and nutrition information as simple as possible. Reach out to us on Instagram or via email: <dawson@gooddudesputout.com>. We’d love to help in any way we can.