Power Plate: Eat to Fuel Your Performance

Eating for optimal performance requires the right balance of macronutrients and micronutrients. One way to plan your meals is to picture a plate and fill it according to your needs. The Power Plate allows you to adjust what you eat to meet your unique occupational and training demands as a Service Member and tactical athlete. The following guidelines are also illustrated on the Power Plate graphic below.

1. Try to make ¼ of your plate lean protein. “Lean” refers to protein sources that are lower in saturated fats. While there are exceptions, protein sources with fewer legs (seafood, soy, chicken, etc.) are leaner than protein sources with more legs (pork and beef). But even when you choose protein sources with more legs (like beef) you can choose leaner options. For example, choose 93% lean ground beef over 80% lean ground beef.
2. Make ¼ to ½ of your plate carbohydrates from whole grains, fruits, and starchy vegetables. The amount of carbs you need will vary depending on your activity level. For intense training or operations, when you’ll need more energy, “power up” your plate so up to ½ is carbs. When you’re less active, and you need less energy, “stand down” your plate so ¼ is made up of carbs. Most of your carbs should come from natural or whole grain sources, such as fruits, potatoes, quinoa, and whole grain bread. (This might not always be the case when you’re eating carbs during activity, at which point low-fiber carbs might be a better option to limit stomach upset and other stress on your digestive tract.)
3. Aim for ¼ to ½ of your plate to be non-starchy vegetables, depending on the amount of carbs on your plate. By default, you’ll have more veggies when you “stand down” your plate and less when you “power up” your plate. Non-starchy vegetables are those that have low amounts of carbs, such as brussels sprouts, cabbage, and leafy greens.
4. Shoot for 1 thumb size of unsaturated fat. The amount of unsaturated fat on your plate should stay relatively consistent—about the size of 1–2 Tbsp of oils or nut butters or about a palmful of nuts or seeds. While there are exceptions, unsaturated fat sources often come from plants. Some examples of foods high in unsaturated fats include avocado, olive oil, nuts, and seeds. Unsaturated fats are good for overall health, but are also calorie dense, which means a little can go a long way.
5. Stay hydrated. Be sure to include water and other unsweetened drinks to stay hydrated for optimal performance. Sports drinks can be helpful when your activity lasts longer than 1 hour.
6. Eat mindfully. Take time to chew your food, focus on the flavors, and notice your hunger and satiety cues.

Keep in mind, your nutrition needs are likely to change daily, weekly, and throughout your life, depending on your activity, training, and fitness goals. Allow your plate to “power up” and “stand down” as needed.

Additional Resources

• Check out Macronutrients 101 for more information on the science behind carbs, protein, and fat.
• Use the Power Plate Food Index to find examples of foods in each group.
• If you don’t like the idea of planning your meals with a plate, try HPRC’s Weekday Meal Planner.
• Visit the Warfighter Nutrition Guide for more in-depth information on nutrition science and military nutrition strategy.

Learn more about your nutrition environment.