Mountain Living

Minerals
Sources
2-29. Required minerals are contained in a balanced diet (meats, vegetables, fruits).
Minimum Daily Requirement
2-30. Mineral elements can be divided into two groups: those needed in the diet in amounts of 100
milligrams or more a day such as calcium, phosphorous, and magnesium; and trace elements needed in
amounts of only a few milligrams a day such as iodine, iron, and zinc.

BALANCED DIET
2-31. Eating a balanced diet provides the energy needed to conduct daily activities and to maintain the
internal body processes. A balanced diet containing adequate amounts of vitamins and minerals ensures an
efficient metabolism. Since climbing is a strenuous activity and demands high-energy use, a balanced diet
is a necessity.

The efficiency of the body to work above the basal metabolism varies from 20 to 40 percent,
depending on the Soldier. Over 50 percent of caloric intake is released as heat and is not
available when the Soldier works. (About 4,500 calories are expended for strenuous work and
3,500 calories for garrison activity.) Heat is a by-product of exertion. Exertion causes excessive
bodily heat loss through perspiration and increased radiation. During inactivity in cold weather,
the metabolism may not provide enough heat. The “internal thermostat” initiates and causes the
muscles to shiver, thus releasing heat. Shivering also requires energy and burns up to 220
calories per hour (estimate based on a 100-pound person).

With an abrupt ascent to high altitudes, the Soldier experiences physiological acclimatization.
The circulatory system labors to provide the needed oxygen to the body. Large meals require the
digestive system to work harder than usual to assimilate food. Large meals may be accompanied
by indigestion, shortness of breath, cramps, and illness. Therefore, relatively light meals that are
high in carbohydrates are best while acclimatizing at higher elevations. Personnel should eat
moderately and rest before strenuous physical activity. Since fats and protein are harder to
digest, less digestive disturbances may occur if meals are eaten before resting. A diet high in
carbohydrates is not as dense in energy and may require eating more often. Consuming
carbohydrates, beginning in the morning and continuing through mid-afternoon, are important in
maintaining energy levels.

Extra food should be carried in case resupply operations fail. Food should be lightweight and
easy to digest, and be eaten hot or cold. Meals ready to eat (MREs) meet these criteria, and
provide the basic food groups. Commanders may consider supplementing MREs with breakfast
bars, fruits, juices, candies, cereal bars, and chocolate. Bouillon cubes can replace water and salt
as well as warming cold bodies and stimulating the appetite. Hot beverages of soup, juices,
powdered milk, and cider should also be considered. Since coffee, tea, and hot chocolate are
diuretics, the consumption of these beverages should not be relied upon for hydration.

Warm meals should be provided when possible. When cooking, the heat source must be kept
away from equipment and ammunition. At higher elevations, the cooking time may be doubled.
To conserve fuel, stoves, fires, and fuel tablets should be protected from the wind. Extra fuel
should be stored in tightly sealed, marked, metal containers. Use stoves and heat tabs for
warming food and boiling water. Canteen cups and utensils should be cleaned after use. All food
items and garbage are carried with the unit. If possible, garbage should be burned or deep buried.
Caution must be taken to prevent animals from foraging through rucksacks, ahkios, and burial
sites. As all missions are tactical, no trace of a unit should be detected.

Certain drugs, medications, alcohol, and smoking have adverse effects on the circulation,
perspiration, hydration, and judgment of Soldiers. Therefore, they should be avoided when
operating in extremely cold conditions or at high altitudes.

26 July 2012

TC 3-97.61

2-5