text: Holistic Health and Fitness Schedules
  * Vegetables: Eat a variety—the more color on the plate, the better—at least 3 to 5 a day, especially
  deep green types and the red, yellow, and orange varieties.
  * Fruit: Eat all varieties—at least 2 a day. Try to have a citrus fruit or juice (for example, orange or
  grapefruit) plus a blue, red purple, or orange type (for example, blueberries, strawberries, plums,
  or peaches) every day.
  * Milk, yogurt, and cheese: Select low fat milk or cottage cheese, low fat yogurt, and low fat cheeses.
  * Meats, poultry, fish, eggs, beans: Choose lean meats, (round or loin), skinless chicken or turkey
  breast, ham, fish, or seafood (not fried or battered), egg whites, and bean burgers.
  * Fats, oils, nuts: Add a little, but use in moderation. Cut back on fried, greasy, oily or creamy, and
  buttery foods. Use nut butters with no added sugar and eat nuts in small amounts.
  * Sugar: Avoid added sugar and eliminate nutrient poor foods like candy, dessert, and sugary drinks.
  * Supplements: Eat whole, real foods before choosing to take vitamins or other supplements that
  may not have the nutrient profile and benefits claimed by the manufacturer.
  Hydration
  14-12. Leaders provide water for hydration before, during, and after physical training activity in the FSP.
  Recruits drink 13 to 20 ounces of cool water at least 30–60 minutes before exercise. After the activity, they
  drink to thirst. At all times, recruits need to limit alcoholic beverages and soft drinks; they avoid these drinks
  after exercise as they are not suitable for proper hydration and recovery. Recruits may consume sports drinks.
  However, they may also need to consider that sports drinks contain additional calories. Throughout the day
  leaders encourage recruits to drink to thirst, approximately 8–10 glasses of water per day.
  HYPONATREMIA
  It is possible to drink too much water and become overhydrated or
  hyponatremic. Be sure to limit intake to no more than 1½ quarts
  per hour (48 ounces) during sustained exertion.
  Clothing
  14-13. Leaders ensure that the clothing is comfortable for the climate and bright or reflective enough for
  outdoor activity conducted in the dark on roadways or sidewalks. Recruits should never wear rubberized or
  plastic suits, facemasks, or other restrictive breathing devices during exercise or physical assessments.
  Personal audio devices and earphones are appropriate for indoor activity. Leaders discourage these devices
  for outdoor activity where they can reduce situational awareness and increase the risk of injury from other
  pedestrians and traffic.
  Heat and Cold
  14-14. Recruits avoid exercising in extreme hot or cold weather. Leaders try to find alternate indoor
  locations—schools, military Morale, Welfare, and Recreation facilities, community recreation centers, or
  commercial fitness facilities—to reduce the risk of heat or cold injuries. Recruits also avoid exercising near
  heavily trafficked streets and highways during rush hours. Leaders should check the air pollution index for
  the local area to avoid exposure to air pollution.
  HEAT AND COLD INJURIES
  If recruits experience any of these symptoms, immediately stop the
  physical activity and seek appropriate medical attention:
   Heat cramps: muscular twitching, cramping, or muscular
  spasms in the arms, legs, or trunk.