Health Promotion

March is Healthy Eating Month

Fuel for Readiness. Nutrition for Life.

March is Healthy Eating Month! This is the time to refocus on sustainable nutrition habits that support performance, recovery, resilience, and long-term health. At SF/WARR, we emphasize nutrition strategies that are practical, realistic, and built to last, not short-term fixes.

Optimal fueling is not about restriction. It’s about consistency, balance, and making intentional choices that support your mission and your life.

Understanding Macronutrients: Fueling the Warrior Athlete

Macronutrients provide the energy and the nutrients your body needs to function effectively. Each of the three macronutrients play a specific and critical role in readiness and performance. The three macronutrients are carbohydrates, proteins, and fats. 

Carbohydrates – Your Primary Energy Source

Carbohydrates fuel high-intensity training, cognitive performance, and recovery.

Best Sources:

• Whole grains (rice, oats, quinoa)
• Fruits
• Vegetables
• Beans and legumes

For Marines and Sailors engaging in tactical training, strength work, or endurance sessions, carbohydrates support power output and sustained energy.

Protein – Recovery & Muscle Repair

Protein supports muscle repair, immune function, and tissue recovery.

Best Sources:

• Lean meats
• Fish
• Eggs
• Greek yogurt
• Tofu and legumes

Aim to distribute protein intake throughout the day to optimize muscle protein synthesis and recovery.

Fats – Hormone Health & Satiety

Dietary fats support hormone production, joint health, and long-lasting energy.

Best Sources:

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish (salmon, mackerel)

Healthy fats improve satiety, helping regulate appetite and support body composition goals.

Sustainable Nutrition: What Actually Works

Sustainability is the difference between short-term compliance and long-term success.

Instead of extreme diets or elimination approaches, focus on:

• Balanced meals (carbs + protein + healthy fats)
• Fiber-rich foods
• Hydration (half your bodyweight in ounces as a baseline)
• Consistent meal timing
• Progress over perfection

If a strategy isn’t something you can maintain for months or years, it likely isn’t sustainable.

Behavior Change Strategies That Stick

Knowledge alone does not change behavior. Systems do.

Here are evidence-based strategies that improve consistency:

Start Small

Choose one habit at a time (e.g., add a protein source to breakfast).

Habit Stack

Attach a new nutrition behavior to an existing routine.
Example: Drink water before morning coffee.

Environment Design

Make the healthy choice the easy choice.

• Prep meals ahead of time
• Keep fruits visible
• Store less nutritious options out of sight

Plan for Obstacles

Anticipate field ops, long workdays, or travel. Pack portable protein and high-fiber snacks.

Track Behaviors, Not Just Outcomes

Focus on controllable actions (e.g., “ate vegetables at 2 meals”) rather than just bodyweight.

Performance & Readiness Connection

Proper nutrition supports:

• Improved body composition
• Faster recovery
• Reduced injury risk
• Better sleep quality
• Sustained cognitive performance
• Long-term metabolic health

Nutrition is not separate from readiness — it is foundational to it.

Get Involved This March

WARR Health Promotion offers practical, mission-focused nutrition support designed to meet Marines where they are — at the unit level and individually.

Unit Nutrition Briefs

We provide command-requested nutrition education briefs tailored to your unit’s needs. Topics can include:

• BCP Nutrition Education
• General Nutrition Education
• Performance Nutrition Education
• Dietary Supplements Education
• Food Safety, Sources and Budget Education

Individual Nutrition Education

Marines may schedule one-on-one nutrition consultations with a WARR Wellness Educator. These sessions focus on:

• Sustainable fat loss
• Muscle gain
• Performance fueling
• Meal planning strategies
• Behavior change coaching
• Body composition education

Our approach emphasizes realistic, sustainable strategies — not crash diets.

Microwave Meal Demonstrations

Short on time? Living in the barracks?

We offer practical microwave meal demonstrations that teach Marines how to prepare:

• High-protein meals
• Budget-friendly options
• Performance-supportive meals
• Balanced meals using limited equipment

These sessions are ideal for barracks residents and units looking for hands-on, actionable education.

Ready to Fuel Smarter?

Email: mccshealthpromotions@okinawa.usmc-mccs.org

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Fuel the mission. Fuel your life.