Breakfast

• Low-fat Greek yogurt topped with chopped fresh fruit and a side of whole grain toast slices with natural peanut butter and a drizzle of honey
• Whole grain cereal with skim milk and a side of fresh fruit
• Omelet made with 1 whole egg and 2 egg whites with low-fat cheese and diced vegetables, and a glass of 100% fruit juice
• Whole grain waffles drizzled with 1-2 tsp honey and sliced bananas, with a glass of skim milk

Lunch

• Deli sandwich made with whole grain bread, 3-5 ounces lean meat like turkey or chicken, mustard, and vegetables and a side of baked chips or fresh sliced vegetables/fruit
• Low-sodium chicken or vegetable soup with a side salad topped with a low-fat or vinegar-based dressing

Dinner

• Grilled flank steak, marinated in olive oil and salt-free dry seasonings, baked sweet potato with a dash of cinnamon and honey, and grilled zucchini, squash, and onions
• Chicken-and-spinach lasagna made with low-fat dairy products and whole-grain lasagna noodles, side salad with chick peas and a variety of vegetables, or a side of steamed vegetables
• Broiled salmon seasoned with lemon juice and fresh basil, a side of steamed broccoli with orange zest, and a side of wild rice

Snacks/smaller meals

• Spinach salad with berries, walnuts/almonds, sliced grilled chicken
• Whole grain crackers with low-fat string cheese
• Chocolate milk made with skim milk and low-sugar chocolate sauce
• Apple with 1 tablespoon almond or peanut butter
• Low-sugar granola bar with a glass of skim milk
• Trail mix with no-added sugar dried fruit, almonds, walnuts, and a few dark chocolate chips

Beverages

• Calorie-free water flavor packet
• Diet soda
• Sugar-free/lower calorie beverage varieties
• Water, plain or flavored with fresh fruit or citrus
• Limit alcohol intake to 1 drink per day for women or 2 drinks per day for men

References:

1. Haddock CK, Poston WSC, Jahnke SA.  Addressing the Epidemic of Obesity in the United States Fire Service:  A Report Prepared for the National Volunteer Fire Council. Greenbelt, MD: National Volunteer Fire Council and U.S. Fire Administration, 2011.
2. Soteriades ES, Smith DL, Tsismenakis AJ, Baur DM, and Kales SN. Cardiovascular Disease in U.S. Firefighters: A systemic Review.  Cardiology in Review 19(4):202-215, 2011. United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.

Suggested Reading

1. Hofman J. Ten Steps to Developing a Health and Wellness Program. TSAC Report 22, May 2012.
2. Hofman J. Importance of Fitness and Firefighter Heart Health.TSAC Report 20, January 2012.  

About the Author

Katie Miller is a registered dietitian with dual bachelor degrees in criminal justice and nutrition and dietetics. She has served as a police officer in her previous local community, has trained with the Marine Corps, and currently trains with the U.S. Army as a commissioned officer. At the NSCA, Katie currently works as a nutrition consultant and tactical athlete coordinator. Copyright (c) 1999-2012 National Strength and Conditioning Association. Use with permission. All rights reserved.