Comment: National Nutrition Month provides an opportunity to focus on how nutrition affects performance, mission readiness

Each March, the Academy of Nutrition and Dietetics leads the annual National Nutrition Month campaign, providing an opportunity for our nation and its military to focus on their health through informed food choices. The 2026 theme, “Discover the Power of Nutrition,” highlights the important role nutrition plays in helping people thrive.

For the military community, this message may not be very relevant. What service members choose to put on their plates affects not only their personal health but also their daily performance, mission readiness, and long-term resilience. From basic training to deployment, and from family life to retirement, good nutrition is a force multiplier.

For service members preparing for an upcoming physical fitness test or field training, nutrition is key. The proverb “abs are made in the kitchen” reminds us that a combined approach to training and fueling is needed to achieve the desired results. A well-designed nutrition plan promotes peak performance and supports recovery, while poor nutrition can hinder progress and lead to injury.

In support of this year’s National Nutrition Month theme, here are some tips from registered dietitian nutritionists, or RDNs, to help service members meet nutrition readiness goals. Service members may consider how this advice fits with their personal health and performance goals.

Goal: Improve body composition and build muscle

To improve body composition, service members must match their nutrition to their training. Lt. Col. Juliana Jean, director of health promotion and wellness at the Defense Public Health Agency in Aberdeen, Maryland, recommends adjusting individual macronutrient ratios—the balance of carbohydrates, protein, and fat.

“Without the right mix, energy levels go down, recovery slows down, and the body can’t perform as well,” Jain said. Jane said. Jane made key recommendations, including:

• Increase protein intake and adjust carbohydrates based on your activity level.
• Cut down on processed foods, sugary drinks, refined grains and unhealthy fats.
• Practice mindful eating and portion control to manage total calorie intake.

One strategy to improve nutritional intake is to take advantage of off-hours or weekends to prepare meals. Focus on making healthy and balanced meals throughout the week.

Goal: Build muscle mass and strength

“If your goal is to build muscle, improve strength and reduce pain, you need to focus on getting enough daily protein spread across your diet, plus enough calories and carbohydrates, not just focusing on the timing of protein synthesis,” said Lt. Col. Brenda Bustelos, US Army Surgeon General’s Office, Virginia Church. “Think a balanced diet with low protein, complex carbohydrates, and heart-healthy fats, making sure you’re in a low calorie surplus.”

To achieve this, Bustillos offered these suggestions:

• Include protein in every meal and snack.
• Spread protein intake evenly across all your meals (prioritize protein at breakfast).
• Consume protein around workouts to maximize muscle recovery and growth.
• Focus on practical food preparation. Preparing grilled chicken, sliced ​​rotisserie chicken, or hard-boiled eggs can save time.
• Plan a second meal prep day during the week to help maintain consistency and avoid running out of nutritious, high-protein options on the weekends.

Purpose: To increase endurance and speed

For those looking to improve endurance, Jennifer Meeks, a public health nutritionist with DHA-Public Health in Portsmouth, Virginia, advises getting enough calories to meet daily energy needs.

“This ensures that your body has enough fuel to perform and recover,” Max said. Max’s advice focuses on carbohydrates:

• Fuel with carbohydrates before, during and after training.
• Prioritize complex carbohydrates such as whole grains, fruits and vegetables for sustained energy.
• Use simple carbohydrates such as fruit, gels or sports drinks for quick recovery during high-intensity activities.

Goal: Improve recovery and reduce risk of injury

“Stay adequately hydrated before, during and after training to support muscle function, nutrient transport, and thermoregulation,” said Maj. Chad Johnson, Director of Nutritional Medicine Clinical Support Services, DHA Health Care Administration Assistant Director. For optimal recovery, Johnson offered a few suggestions:

• Replenish lost electrolytes (sodium, potassium, magnesium) by mouth.
• Eat anti-inflammatory foods rich in antioxidants (fruits, vegetables) and omega-3s (fish, flaxseed).
• Prioritize sleep. Key nutrients such as magnesium, zinc and vitamin D can also improve sleep quality.

Goal: Sharpen cognitive function and concentration

To improve concentration and reaction time, focus on stabilizing blood sugar levels for better cognitive ability.

Holladay recommends focusing on brain-boosting foods. Here are some tips to improve mental performance:

• Eat balanced meals and snacks throughout the day to avoid energy crashes.
• Eat foods rich in omega-3 fatty acids, such as oily fish (salmon, tuna), two or three times a week.
• Eat a wide variety of colorful fruits and vegetables, such as berries and leafy greens.
• Stay hydrated, as even mild dehydration can impair cognitive function.

Summary

Service members rely on strength, stamina, endurance and mental agility. Quality nutrition makes it all stronger. Choosing nutrient-dense foods—lean proteins, whole grains, colorful fruits and vegetables, and healthy fats—gives the body the fuel it needs to perform at its peak.

The HR Resource Center offers additional resources on their website.

The Defense Health Agency supports our nation by improving health and building readiness – extraordinary experiences make ordinary and exceptional outcomes common.

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