• Home
  • About FFTB
    • The Mission
    • Start Here
    • Disclaimer
  • The Team
    • Contributors
    • Photo Contributors
    • Guest Contributors
    • The Original Crew
  • Contact
facebook
twitter
youtube
google_plus
email
  • Start Here
  • PODCAST
    • About The Podcast
    • Podcast Episode Pages
    • Podcast on iTunes
    • Podcast Official Sponsors
    • Podcast Sponsorship
  • 5 Min Clinics
    • 5 Minute Engine Co Clinic
    • 5 Minute Truck Co Clinic
    • 5 Minute Officer Clinic
    • 5 Minute Clinic Series
  • Product Reviews
  • Articles
    • Eng Co
    • Truck Co
    • Co Officer
    • Safety & FF Rescue
    • General
      • Social Media/ Public Relations
      • FF Communications
      • Art & Science of Firefighting
      • Life Skills
      • Hazardous Materials
      • Rescue Operations
      • Special Operations
        • Marine Operations
        • Airport Fire & Rescue Operations
  • Health & Fitness
  • FF Mindset
BREAKING NEWS
3 Rule Outs of the Medical Patient
“TOP 10” Fire Station Functional Fitness Training Equipment – Part 2
“TOP 10” Fire Station Functional Fitness Training Equipment – Part 1
Keys to Conducting Comprehensive Feedback to Firefighters
3 Keys to Truck Check Success
The 3 Best Types of Workouts for Firefighters – Part 3
PWR Training Sandbag – Product Review
The 3 Best Types of Workouts for Firefighters – Part 2
3 Ways Firefighters can Reduce the Chance of a Back Injury
The 3 Best Types of Workouts for Firefighters – Part 1
Practice How You Play
How to Execute the Proper Kettlebell Swing
What Every Firefighter Needs to Know About NFPA 1583
5 Exercises to Improve Grip Strength for Firefighters
6 Ways Firefighters can Use Exercise Progressions and Regressions
3 Workout Tips for the Volunteer Firefighter
074 – Introduction to Firefighter Functional Fitness
Firefighter Functional Fitness – 7 Tips for Planning Weekly Workouts
The 3 Cornerstones of Firefighter Fitness Success
8 Must-Do Exercises for Serious Firefighter Functional Fitness

Two Words Firefighters Don’t Want To Hear

Posted On 12 Mar 2014
By : Buffy Schilling
Comments: 3
Tag: diet and exercise, Firefighter Fitness, firefighter wellness

What are two words firefighters don’t want to hear?

Portion control!

That’s right. This goes against the usual dinner philosophies we usually see and hear.

When I started cooking for the guys at work, they liked the food, but didn’t like my portion control plating. Then one night I decided to try a little something different with our meal of Chicken Parmesan.

I tricked them!

I cut the chicken breasts in half, and when they thought they were eating two, they were actually eating only one.

And you know what? They were full!

Sometimes perception is everything.

A large portion of prime rib

A large portion of prime rib
Photo Courtesy: Buffy Schilling

What Is Portion Control And Where Do You Start?

So what does portion control entail, and why is it so important?

Portion control involves simply cutting back on what you put on your plate. You don’t have to count calories. You don’t have to necessarily cut out all that you love. You just need not eat so much.

Do you know what a normal serving size is?

You can use the example I recently found in WebMD. They suggest the “portion your plate” method. Half of the plate should be fresh colorful vegetables, a fourth of the plate should be a 3 oz piece of meat, and the other fourth should be a starch. Pretty simple isn’t it?

There are many sites out there on the web to help you get an idea of how much a serving is, such as www.choosemyplate.gov where you can look at the labels that have to be on the food we buy. This can help you plan your meal and portions better.

We just do not need so much food to survive. Eating a well balanced meal is what will get us through the day. Adding unneeded calories; putting on extra weight and fat is not.

An example of a small portioned meal.

An example of a small portioned meal.
Photo Courtesy: Buffy Schilling

Our Job Is Important!

This is based on our activity. The more active we are the more we can eat. But this still doesn’t mean you should go back and fill up your plate a second or third time.

Remember a larger portion can mean a build up of fat later making our jobs as firefighters much more difficult.

Our movements and reflexes become slower and diminished potentially impacting firefighting operations. Essentially you become more of a danger to yourself and your brother and sister firefighters when you can’t adequately do your job.

So when you sit down at the next meal, either at home or at work, look at what you have in front of you. Think about what we talked about here and make that new choice and cut back.

It’s a win win for everyone.

 

Cover and Feature Photo Courtesy: Buffy Schilling

About the Author
Buffy is a career firefighter and nationally registered EMT-P with over 12 years experience in the fire service. She specializes in firefighter fitness, health & wellness. Buffy has trained many firefighters and has been a trainer to Olympic Athletes. Buffy has advised, consulted and coached other firefighters and fire departments. She is currently co-writing a cookbook with special emphasis on proper nutrition.
  • google-share
Previous Story

Firefighter Fitness And…YOGA!?!

Next Story

Top 5 Health and Fitness Tools for Firefighters – #1

Related Posts

0

“TOP 10” Fire Station Functional Fitness Training Equipment – Part 2

Posted On 07 Nov 2016
, By Firefighter Functional Fitness
1

“TOP 10” Fire Station Functional Fitness Training Equipment – Part 1

Posted On 04 Nov 2016
, By Firefighter Functional Fitness
0

The 3 Best Types of Workouts for Firefighters – Part 3

Posted On 20 Oct 2016
, By Dr Karlie Moore
0

PWR Training Sandbag – Product Review

Posted On 18 Oct 2016
, By Jim Moss

The 3 Best Types of Workouts for Firefighters – Part 2

Posted On 13 Oct 2016
, By Dr Karlie Moore
0

3 Ways Firefighters can Reduce the Chance of a Back Injury

Posted On 07 Oct 2016
, By Firefighter Functional Fitness

3 Comments

  1. Sandra Venneri March 15, 2014 at 3:39 pm

    Hi there! Just as a nutritionist re-certifying for dietetic internships, I wanted to add one thing.

    Portion control is a huge issue in every person’s diet (And yes half veggies, 1/4 meat, 1/4 starch is a good place to start).

    Yet, as a FF energy requirements are individual based on many things – body type, current BMI, activity level, amount of fire calls in a day/week/shift – it is important to make sure to see a RD or professional or keep track of how much you need as well as if you are covering all the essential macro and micronutrients necessary for the average person as well as for special needs a FF has (think hydration and potassium/sodium/glucose) etc.

    Fantastic place to start but if there are any concerns about weight – high or low – a great place to start is a Registered Dietitian that can calculate your energy requirements as well as support you through any diet changes that might make you healthier and a better FF too.

    My thanks to all the FF and those that support them. Truly they are heroes that don’t ever get recognized for their daily and family and social and physical sacrifices they make in that effect their lifetime.

  2. Mongo March 26, 2014 at 8:31 pm

    Excellent article… but the first thing that almost made me bypass it was the tags at the top. Perhaps a way to gain attention but also a way to loose value.
    “Tag: Diet and exercuse, Firefighter Fitness, health and wellmess”

  3. Jon Marr September 22, 2014 at 8:37 am

    Guilty….

Search Site

Archives

DOWNLOAD FREE REPORT

Popular Posts

FirefighterToolbox Podcast

FireFighterToolbox Podcast (Internet Radio Interview Show)

48 Comments

Top 6 Reasons To Use A 2-1/2" Handline

29 Comments

The Role Of The Second Due Engine - Part 2

18 Comments
Copyright 2013-2017 FirefighterToolbox.com All Rights Reserved.