Nutrition's Role in Mission Readiness

Food is one of the most important drivers of good physical and psychological health. Proper nutrition provides the nutrients your brain needs to manage stress, regulate mood and emotions, maintain alertness and optimize physical and cognitive performance — all essential components of mission readiness. A diet rich in whole grains, nuts, beans, fruits, and vegetables can even help lower the risk of depression.

There is more to proper nutrition than just counting calories. Mission readiness depends on living a healthy lifestyle, even when on the go. Learn how the foods you eat can affect your physical and psychological performance.

What You Eat Affects How You Feel

A healthy diet that optimally fuels both mind and body includes:

• Proteins: Protein is essential to the body. It is made up of amino acids that support brain function and help build and repair tissues. Sources of protein include fish, poultry, eggs, beans, and nuts. A deficit of protein can lead to a lack of essential amino acids, which may contribute to low mood or physical aggression.
• Carbohydrates: As the body's main source of energy, carbohydrates come in many forms. Carbs include fruits, vegetables, and whole grains. They help produce key brain chemicals, like serotonin, that promote feelings of well-being.
• Fats: The brain needs fats (known as lipids) to function. Healthy fats provide energy and help you absorb vitamins. They include olive oil, nuts, seeds, and avocado. Try eating seafood rich in omega-3 fatty acids (like salmon, tuna, sardines, or mackerel) to help regulate stress.
• Vitamins and Minerals: Deficiencies in key micronutrients can contribute to low energy, feelings of anxiety, and symptoms of depression. Vitamins and minerals are essential to cognitive and physical performance. They include magnesium, vitamins B and D, folic acid, potassium and calcium. Try eating legumes and leafy greens, which are high in magnesium and help regulate blood sugar.

Optimizing your Nutrition

Eating healthy can help keep you sharp mentally and fueled physically. This is especially important when facing increased stress or a high operational tempo. Make smart food choices with these helpful tips:

• Stay hydrated. Nearly three-quarters of the brain and heart are composed of water. Even mild fluid loss can impact your cognitive and physical performance. Hydrate throughout your day.
• Keep your energy up. Eat regularly to prevent dips in blood sugar that can lead to fatigue. Consume lean proteins, healthy fats, and complex carbs from whole food sources. Complex carbs contain more nutrients than those made mostly of simple sugars. They help you feel fuller longer while keeping your mood and energy stable.
• Minimize processed and sugary foods/beverages. Processed foods from vending machines or fast-food restaurants may be quick, but they aren't the healthiest options. They often contain higher amounts of sugar. Studies indicate that a diet high in refined sugar can promote inflammation, impair brain functioning, and worsen mood disorders.

Staying Mission Ready

Proper nutrition can help you stay mission ready — physically and mentally. Reach out to your local Armed Forces Wellness Center (https://ph.health.mil/organization/hpw/Pages/ArmedForcesWellnessCenters.aspx) if you need assistance in your health journey. They can provide you with highly trained health professionals, programs, and services to improve and sustain health, performance, and mission readiness through health education, coaching, and behavior change.

Additional Resources:

• Office of Disease Prevention and Health Promotion: Current Dietary Guidelines (https://odphp.health.gov/our-work/nutrition-physical-activity/dietary-guidelines/current-dietary-guidelines)
• USDA: MyPlate Tip Sheets (https://www.myplate.gov/resources/myplate-tip-sheets)
• Human Performance Resources by Champ: Nutritional Fitness (https://www.hprc-online.org/nutrition/resources?sort=desc)
• DHA Public Health: Armed Forces Wellness Center Services (https://ph.health.mil/topics/healthyliving/al/Pages/ArmyWellnessCenters.aspx)
• Holistic Health and Fitness: Nutritional Domain (https://h2f.army.mil/Domains/Nutritional-Domain/)
• Holistic Health and Fitness: Nutrition (https://h2f.army.mil/Portals/141/pdfs/nutrition/Nutrition%20Fundamentals.pdf?ver=3P1UGmtHLXRFBceIZRRDvw%3d%3d)
• Human Performance Resources: Warfighter Nutrition Guide (https://h2f.army.mil/Portals/141/pdfs/nutrition/HPRC%20Warfighter%20Nutrition%20Guide.pdf?ver=xGossK8ovkD0NzowUW2s0A%3d%3d)
• Navy Nutrition (https://www.mynavyhr.navy.mil/Support-Services/Culture-Resilience/Navy-Nutrition/)
• Air Force Health Promotion (https://www.airforcemedicine.af.mil/Resources/Health-Promotion/)
• Marines Performance Nutrition (https://www.fitness.marines.mil/PerformanceNutrition/)
• Coast Guard Unit Health Promotion Resources (https://www.dcms.uscg.mil/Our-Organization/Assistant-Commandant-for-Human-Resources-CG-1/Health-Safety-and-Work-Life-CG-11/Office-of-Work-Life-CG-111/Health-Promotion-Resources/)

Sources:

• Currie, T. L., Crawford, C. C., Scott, J. M., Troncoso, M. R., McCarthy, M. S., Lindsey, A. T., & Deuster, P. A. (2025). Building a Culture of Health Through Leader-Inspired Nutrition. Military medicine, usaf021. Advance online publication. https://doi.org/10.1093/milmed/usaf021
• Firth, J., Gangwisch, J. E., Borisini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing?. BMJ (Clinical research ed.), 369, m2382. https://doi.org/10.1136/bmj.m2382
• Karl, J. P., Margolis, L. M., Fallowfield, J. L., Child, R. B., Martin, N. M., & McClung, J. P. (2022). Military nutrition research: Contemporary issues, state of the science and future directions. European journal of sport science, 22(1), 87–98. https://doi.org/10.1080/17461391.2021.1930192
• Kris-Etherton, P. M., Petersen, K. S., Hibbeln, J. R., Hurley, D., Kolick, V., Peoples, S., Rodriguez, N., & Woodward-Lopez, G. (2021). Nutrition and behavioral health disorders: depression and anxiety. Nutrition reviews, 79(3), 247–260. https://doi.org/10.1093/nutrit/nuaa025
• Lenferna De La Motte, K. A., Schofield, G., Kilding, H., & Zinn, C. (2023). An Alternate Approach to Military Rations for Optimal Health and Performance. Military medicine, 188(5-6), e1102–e1108. https://doi.org/10.1093/milmed/usab498
• Puri, S., Shaheen, M., & Grover, B. (2023). Nutrition and cognitive health: A life course approach. Frontiers in public health, 11, 1023907. https://doi\.org/10\.3389/fpubh\.2023\.1023907
• Scott, J. M., & Deuster, P. A. (2024). Role of nutrition in human performance in military populations. BMJ military health, 170(e1), 415–419. https://doi.org/10.1136/military-2022-002311

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