Forge The Future

Fit Today for Tomorrow's Challenges navpers 15602b

DEPARTMENT OF THE NAVY

BUREAU OF NAVAL PERSONNEL WASHINGTON, D.C. 20370-5000

In reply refer to 6100 Ser 60/01186 Sep 17 1996

From: Assistant Chief of Naval Personnel, Personal Readiness and Community Support (Pers-6)

Subj: NAVY NUTRITION AND WEIGHT CONTROL SELF-STUDY GUIDE

Encl: (1) Navy Nutrition and Weight Control Self-Study Guide

  1. The Navy Nutrition and Weight Control Self-Study Guide (enclosure (1)), is the principal tool that will enable service members to vastly improve their individual health and fitness. This guide is primarily a weight management educational tool that incorporates all aspects of losing weight safely and effectively. Using this guide in combination with your command's physical conditioning program will assist you in reaching your personal goals.
  2. This workbook has been developed with you, the Navy service member, in mind. Your concerns regarding exercise, proper nutrition, dining out, and eating in the general mess have been addressed. The information in this workbook is essential for adopting healthy eating and exercise habits. These materials should not be used as a one-time, "quick fix," to attain ideal weight limits. It is imperative that the information contained in this manual be referred to and implemented throughout your naval career.
  3. It is every member's responsibility to maintain body fat standards and keep physically fit to ensure a strong, fit Navy. Recognizing this, health and fitness should be viewed as a personal investment that will yield benefits years beyond your naval career.
  4. R. MARSH

Rear Admiral, U.S. Navy

PREFACE

To the Command Fitness Leader (CFL):

This manual is to be used with your command's fitness enhancement program (FEP) to assist members in meeting and maintaining body fat standards. A copy of this manual should be distributed to every Navy member who measures out of body fat standards. The manual is written in a self-study guide format and is self-paced. It is recommended that members complete one chapter per week. Study questions are contained at the end of each chapter.

You need to become familiar with the information in the manual. While you are not expected to be a "nutritionist", you may need to be available for questions on basic diet principles, safe weight loss, and effective exercise for reducing body fat. The appendix contains valuable information on fat content of foods, recommended readings, and frequently asked questions. This manual is not meant as a "one-time" educational guide, but rather it is expected that members will need to refer to and review this manual many times throughout their Navy career.

Ensure each member measuring out of body fat standards receives their own copy of the manual. Commands should reproduce this manual as needed. A master copy of this document can be downloaded from www.bupers.navy.mil/services/weight.html.

Complete the Command-Directed Physical Conditioning Weight Control Summary on the following page for each member using the weight control manual. Forward this form to Navy Personnel Command for each member who begins using the weight control manual due to measuring out of body fat standards.

To the Service member:

Your command fitness leader will be providing information to PERS-651 (Physical Readiness Program) when you start using the weight control manual. This information will be used to evaluate program participation as well as document your participation in the weight management education process. Your height/weight/body fat measurements will be taken from the physical readiness information management system (PRIMS) software and forwarded to Navy Personnel Command before starting on the fitness enhancement program. You may be contacted at a later time to help evaluate the effectiveness of the weight control manual.

COMMAND-DIRECTED PHYSICAL CONDITIONING WEIGHT CONTROL SUMMARY

Privacy Act Statement

Authority to request this information is derived from the most current OPNAVINST 6110.1_

Purpose of this information is to establish the level of utilization of this program and to aid in retrieval of information for further study. This information is maintained at Navy Personnel Command and may possibly assist in contacting program participants at a later date. Completion of this form is the sole documentation confirming your active participation in the weight management education process.

I. Provide the following information.

Today's date _

Name

LAST FIRST MI RATE/RANK

Social Security #_

Activity UIC_

Command Address_

Last official body composition from physical readiness information management system (PRIMS) software.

Date Completed (mm/dd/yy)

/ /

1. Height

2. Weight

3. Neck

4. Abdomen (Men only)

5. Natural Waist (Women only)

6. Hip (Women only)

7. % Body Fat

  1. Keep a signed copy of this form and mail the original to:
  2. Keep a signed copy of this form and mail the original to:

Navy Personnel Command PERS-651D 5720 Integrity Drive Millington, TN 38055-651 0

  1. Signature of member_
  2. Signature of CFC

TABLE OF CONTENTS

Chapter 1

Introduction to the command-directed physical conditioning program 1

Chapter 2

Nutrition basics and the fat gram 11

Chapter 3

Exercise to lose body fat 19

Chapter 4

Calories and the exchange system 31

Chapter 5

Behavior modification 47

Chapter 6

Food labeling 55

Chapter 7

Cholesterol, sodium, and fiber 61

Chapter 8

Eating in the general mess 71

Chapter 9

Eating away from home 81

Appendix A

Fat grams of common foods 96

Appendix B

Recipe modifications 104

Appendix C

Frequently asked questions 105

Appendix D

Answers to study questions 111

Appendix E

Recommended readings 114

Appendix F

References 115

Chapter

1

2

3

4

5

6

7

8

9

Initial

Date

5 Ways To Get Rid Of The Baby Fat

5 Ways To Get Rid Of The Baby Fat

Many women who have recently given birth are always interested in attempting to lose some of that extra weight that traditionally accompanies having a baby. What many of these women do not entirely realize is the fact that breast-feeding can not only help provide the baby with essential vitamins and nutrients, but can also help in the weight-loss process.

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