• Sample Meal and Snack Ideas for the Firefighter
    With firefighters busy and on the go, it can be tough to choose healthy meal and snack options. Check out this selection of options for a heart-healthy diet.
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  • sampleMeal_firefighterBreakfast
    • 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
  • Katie Miller

    About the Author:

    Katie Miller, RD, LDN, CSCS

    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.

    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.

  • Disclaimer: The National Strength and Conditioning Association (NSCA) encourages the exchange of diverse opinions. The ideas, comments, and materials presented herein do not necessarily reflect the NSCA’s official position on an issue. The NSCA assumes no responsibility for any statements made by authors, whether as fact, opinion, or otherwise. 
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