Power Plate: Eat to Fuel Your Performance

Eating for optimal performance requires the right balance of macronutrients from the foods you eat. An easy way to plan your meals is to picture a plate and build from there. Keep in mind, your nutrition needs may change daily depending on your activity, training, and fitness goals. For more specific nutrient needs, visit the Warfighter Nutrition Guide.

Learn more at our “Get into Fighting Weight” guide.

Power Plate

Eat to fuel your performance

Image of round plate divided into sections: ½ plate for Grains + Starchy Veggies, ¼ plate for Veggies, ¼ plate for Lean Protein—plus a small circle in the center of thte plate for Healthy Fats.

GRAINS

Such as whole-grain bread and pasta, brown rice, cereal, and quinoa

Focus on whole grains

STARCHY VEGGIES

Such as corn, peas, and potatoes

VEGGIES

Aim for variety—the more color, the better!

LEAN PROTEIN

Such as fish, poultry, meat, yogurt, cheese. cottage cheese, soy/tofu, beans/lentils, nuts/seeds, and nut and seed butters

Choose high-quality, less-processed options

Small circle in center of plate:

HEALTHY FATS

Such as olive oil, Avocado, Nuts/seeds

Text and graphics around the sides of the plate:

Apple icon (top left of plate): Fruit as snack or dessert

Drink cup (top right of plate): WATER OR UNSWEETENED DRINKS: Coffee*, tea*, milk/nondairy milk, 100% juice (limit 4 oz/day); sports drinks as needed. *watch caffeine content

Runner image: BE ACTIVE! For optimal performance, match your portions with your activity level (this can change day to day)

Boxed right of plate: POWER UP: Increase grains & starchy veggies to ½ of your plate for intense training or operations

STAND DOWN: Decrease grains & starchy veggies to ¼ of your plate on easy/rest days or for weight loss

Graphic of fork (left of plate): EAT MINDFULLY

Slow down
Take smaller bites
Chew more
Focus on flavor

Adapted from: Team USA’s Athlete’s Plates

For more information, visit HPRC-online.org/nutrition

Human Performance Resources by CHAMP, THE CONSORTIUM FOR MILITARY AND HUMAN PERFORMANCE

HPRC-ONLINE.ORG