Performance Dietitian at Camp Pendleton Shares Recipes for Success
By Betty Snider | HQMC MF COMMSTRAT
As a performance dietitian, Selina Martinez uses her knowledge to help Marines and families at Marine Corps Base Camp Pendleton achieve their fitness goals.
“I am passionate about being able to help Marines and families,” said Martinez, who is married to an active-duty Marine.
The University of Alabama graduate empathizes with the challenges service members and their families face. Maintaining a balanced diet can be one of those challenges.
Marines work irregular schedules, exert themselves physically, and experience stress. Martinez tries to help by offering ideas for quick meals and suggestions on what to buy at the commissary. “I want nutrition to be less of a stressor for them,” she said.
She offers some universal advice:
- Don’t skip meals.
- Aim for 20-40 grams of protein per meal and a good amount of fiber.
- Limit caffeine intake to 400 milligrams per day or 600 milligrams in a tactical combat setting. If you need relying heavily on caffeine for energy, you need to re-evaluate your meals.
- For daily hydration, aim to drink about half your body weight in ounces of water. Your fluid needs can also be met through a variety of foods and beverages, including fruits, vegetables, milk, fruit juice, coffee, and tea."
At Camp Pendleton, Martinez meets one-on-one with Marines and family members, teaches monthly nutrition classes, and leads a meal prep demonstration every two months. She breaks down barracks-friendly recipes for participants to take home with them.
She counsels her clients to make nutritional changes that area sustainable. Small changes will go a long way.
A young Marine was struggling to meet fitness and performance standards because of his weight. After meeting with him, Martinez learned he had inconsistent energy levels. He was skipping meals and making poor food choices.
To help him learn to fuel his body properly, they created a meal plan for him, setting protein and calorie goals tailored to him. She emphasized the need for proper hydration. Within a few months, he met his weight goal and improved his strength and endurance.
“I really saw the mindset change,” Martinez said. “It was a lifestyle change for him.”
For more information on Marine Corps Community Services’ performance nutrition programs, visit your local Semper Fit.