I was really just looking for distraction from a tiring kettlebell circuit, but soon I was deep into a Q & A about food with my trainer. That’s nothing new. As a dietitian, I’ll talk food and nutrition with pretty much anyone who is interested (and he is). This time, however, I was the one asking the questions.

You see, Ryan Thomson’s “real job” is driving a ladder truck as a firefighter/EMT at Portland’s Rosemont Station (Ladder Company No. 303), and I was curious.

I’d assumed that firehouse meals were a never-ending rotation of heavy meat dishes: meatloaf, chili, BBQ pork, with nary a fresh fruit or vegetable to be seen. But according to Thomson, the primary cook for his shift, my perception was very outdated.

“When I first came here about five years ago, it was alfredo everything,” Thomson said. Now, rich sauces are saved for special occasions, and the meals have become progressively healthier.

Truth be told, that stick-to-your-ribs fare never worked well. Such foods tend to make people feel tired and act sluggish – not exactly what you want in a firefighter.

What’s more, according to Rosemont Station Capt. Christopher Goodall, heart attack has long been the leading cause of on-duty death among firefighters, and poor diets put firefighters at higher risk for cardiovascular disease.

“This job involves sudden and extreme physical exertion, the stresses of emergency situations and the added weight of about 50 pounds of protective gear and clothing,” he explained. “Not having the right fuel makes the job that much more difficult.”

Josh Corbin, a firefighter and paramedic at the station, credits the lighter food with helping him feel good and perform better both on and off the job. “When I eat better, I sleep better, have more energy and can wake up and get going more easily,” he said

Portland firefighter Ryan Thomson prepares healthy wraps for the crew at the Rosemont Station on Stevens Avenue. Carl D. Walsh/Staff Photographer

Thomson said the firehouse cooks aim for a reasonable balance of lean protein, carbohydrates and some healthy fats (avocados are a favorite), relying on lean meats and poultry, seafood and lots of vegetables.

“Ryan does a great job of making the meals as healthy as possible while still making them taste appetizing,” firefighter/EMT Clayton Copp said. Making tasty meals is essential, of course, because healthy food is only helpful if people eat it. Thomson’s go-to techniques for boosting flavor without lots of fat and calories: plenty of garlic, jalapeño peppers, fresh ginger, dry rubs and judicious use of soy sauce.

Timing enters into it, too – the crew preps as much of each meal ahead of time as possible, cutting down the time required for cooking when the team is hungry and has a rare moment to sit down together.

A healthy menu starts with the right ingredients, which means smart, efficient shopping. Firefighters shop at their local markets (you’ve probably seen them at your store), usually on their way back to the station after a call, and they don’t have a lot of time.

The crew’s typical strategy: peruse the produce department for what looks good, see what’s in the meat and seafood departments at a reduced price and then quickly come to an agreement on the day’s menu.

“The five of us fund our own daily food budget with $13 apiece, which covers both lunch and dinner for all of us, so deals are essential,” firefighter/EMT David Gain explained.

Despite time constraints, the firefighters have been reading food labels more carefully in the last year; it helps them know which foods best support their eating goals.

“Right now I’ve got the guys looking out for added sugars – that’s our latest focus,” Thomson said. The fact that sugar lurks in unexpected places – in condiments, even in lunch meats – has been eye-opening to the crew. For dessert, they try to have fruit, but admit it’s hard to turn down the cookies that show up at the station, gifts from grateful citizens.

Bulking up a dish with lots of vegetables is a favorite recommendation of dietitians, and a technique regularly employed at the station, both to make the food more healthful and to help stretch the budget. Getting protein on the cheap through the use of more beans and leaner (often less expensive) cuts of meat is another way they economize and support their heart-healthy eating plan.

For lunch, the firefighters focus on wraps and salads – where their typical roasted turkey or chicken can be stretched with lots of produce packed in. The wraps are also quick and easy to make and eat, and they hold well if a call interrupts the lunch hour.

Vegetables show up again at dinner. “We make it a point to eat a salad or vegetables at most meals,” Corbin said. The meal is filled out with broiled fish, lean grilled steak or roasted chicken and a healthy carbohydrate like brown rice or a slice of whole-grain bread.

Although weight control isn’t the main focus, Thomson and Corbin say they have both lost weight since the Portland Fire Department has put more emphasis on healthier eating.

Fitness is increasingly a priority, too. The commitment to firefighter wellness recently prompted the department to support the certification of six firefighters as Peer Fitness trainers (an internationally recognized certification of the American Council on Exercise). Now firefighters on every shift can get fitness and nutrition guidance from the trainers.

More exercise; smart shopping; a practice of label-reading; advance meal prep; clever flavor enhancers; and a diet with more vegetables, less rich food and healthier fats – all of these practices from the firefighters’ food regimen are useful to home cooks, too.

As for the firefighters, staying healthy and fit not only cuts down on injuries and helps contain health-care costs, it also benefits the firefighters and, by extension, the communities they serve. We can all get fired up about that.

Kitty Broihier has been a registered, licensed dietitian for over 25 years. She holds a master’s degree in nutrition communications from Boston University and runs her consulting company, NutriComm Inc., from South Portland.

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