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Good health and peak physical fitness are key to force readiness. One of the best ways to build strength and stamina is to eat nutritious foods that will provide your body with the energy and nutrients it needs for you to perform at your best.
Military OneSource provides tips for developing healthy eating habits and ideas on how to stay fit as well as initiatives and programs that will motivate you to maintain healthy living and manage your health in creative ways.
Healthy eating usually requires developing new dietary habits, but that doesn’t have to happen overnight. Small changes over time can make a big difference. You might begin with some of these suggestions:
Get cooking with these affordable, delicious recipes. They’re rich in the nutrients your body needs to stay healthy.
Water is essential to keep the body hydrated. Sugary drinks are the number one source of added sugar in American diets. Replace soda, sugary sports drinks and large quantities of juice with water. Add berries or slices of lemon, lime or cucumber for flavor.
Too much sodium can raise blood pressure, which can contribute to stroke and heart disease. According to the Centers for Disease Control and Prevention, Americans consume an average of 3,400 mg of sodium per day versus the recommended 2,300 mg, and 70% of that sodium comes from processed foods.
Read labels to raise your awareness of hidden sodium, and buy reduced sodium items whenever possible. Avoid packaged snacks, opting instead for substitutes you can make at home, such as air-popped popcorn, vegetables with hummus, apple slices with peanut butter or homemade baked kale chips.
Reducing fatty red meat and increasing lean proteins such as chicken, seafood, beans and legumes, eggs, nuts and seeds can aid in building muscle, losing weight and maintaining a healthy heart.
Whole grains are packed with protein, fiber, antioxidants, vitamins and minerals. Whenever possible, eat whole grains like brown rice and whole wheat over refined grains like white bread, pasta and anything made with bleached flour. Whole grains don’t have to break the bank. Oats, brown rice and whole-grain millet are economic options.
Fruits and vegetables are excellent sources of vitamins and minerals, and their high fiber content can help you maintain a healthy gut. Replace high-fat, high-sodium snacks such as chips or roasted peanuts with sliced carrots or an apple.
A healthy eating routine is important at every stage of life and can have positive effects that add up over time. Focus on eating a balanced diet, and tap into resources like MyPlate for nutrition guidance and tools for budget-friendly meal planning and shopping.
Not all foods are equal when it comes to nutrients. The fresher your produce is, the more nutrition it offers. Your local farmers market is a great place to shop for fresh produce at a reasonable price. Some of the benefits of buying local include:
Find local farmers markets in the United States by searching the National Farmers Market Directory.
The military commissary sells groceries and household goods at an average of 30% less than other markets and stores. Visit the military commissary website for valuable information on sales and healthy recipes. Look for products tagged with the Dietician-Approved Thumb, or DAT logo for nutritionally sound selections.
Start by feeding your children a hearty breakfast every morning and ensure healthy snacks are available throughout the day — at home and at school. The Mayo Clinic recommends the 1-2-3 approach — one serving of fruits or vegetables at breakfast, two servings at lunch and three servings as part of dinner or snacks throughout the day.
Serve whole grain breads and cereals that are high in fiber and encourage your children to drink water or low-fat milk instead of sweetened beverages.
Make fitness and active living an important part of your and your family’s life. Swap some of your daily screen time for a stroll around the neighborhood, bike rides, or a game of kickball. Start the day with morning stretches or yoga and sprinkle in movement breaks throughout the day.
Get creative and have fun! Plant or weed a garden, wash the car, walk the dog, play freeze tag, rake leaves or pick up sticks.
Your installation MWR program is a great resource to get the entire family moving — with fitness classes, sports teams, golf courses, outdoor recreation programs and more.
Military OneSource provides health and wellness coaching sessions to help you eat better, get in shape, manage stress and tackle transitions. You’ll find a range of nutrition and fitness resources, tools and programs that will motivate you on the path to healthy living.
This service is free for service members and their immediate family members.
To speak with a health and wellness coach, call 800-342-9647, use international calling options or schedule a live chat.
Between school, work and leisure time, you and your family may spend a lot of time in front of screens. Practicing healthy screen habits is important for mental, physical and emotional well-being.
Whatever your schedules and challenges, Military OneSource is here to help you and your family practice good nutrition, physical fitness and emotional well-being.
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