Build a balanced and nutrient-rich plate to fuel your performance. It’s as easy as 1-2-3:
1. Choose your activity level.
- If your activity will be longer in duration, higher in intensity, or you’ll have multiple training sessions, you’ll need more carbs and calories to fuel your activity and support your recovery.
- Your activity might change daily, so adjust your plate as needed.
2. Balance your food groups using the plate as a guide.
- No matter your activity level, a balanced plate helps provide a variety of nutrients you need for optimal performance and recovery.
- Aim for fruits and veggies, lean protein, carbs, and healthy fats at all meals. Adapt the size of your portions depending on your activity needs.
3. Check how well your food choices meet your performance needs using Go for Green®.
- Go for Green® is an initiative to improve the food environment where Service Members live, work, and train and a way to put the “build your plate” concepts into practice.
- When dining in military facilities, look for the “Green” checkmarks to guide your food and drink choices in each section of your plate. Green means fuel with the highest impact on your performance, readiness, and health.
For easy training or rest days, focus on filling half your plate with fruits and veggies. It’s also a great way to plan your plate if you’re trying to manage your weight.
For moderate training days, fill your plate with slightly more carbs to fuel more intense or longer activity.
For heavy or hard training days, aim for more carbs to support intense activity and full recovery.