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A guide to help with enhancing your health with Sleep, Activity, and Nutrition.

Performance Triad

The Total Army Family Guide
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04 Sleep overview

18 Activity overview

32 Nutrition overview

57 Technology overview

59 Resources

61 Key Evidence Sources

Table of Contents

Sleep, Activity, and Nutrition

Approved for public release, distribution unlimited. TA-080-0715
»SLEEP
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INTRODUCTION 

Sleep: Vital to Well-being

Sleep is vital for health, performance, and well-being. It sustains the brain’s 

capabilities for success. With quality sleep, individuals are able to excel 

mentally and physically. 

Sleep is a biological need for brain function. Adults require 7–8 hours of quality 

sleep every 24 hours to maintain their mental edge. When individuals do not 

get enough sleep, their mental acuity suffers—putting themselves and others 

at risk for making errors that lead to accidents and mishaps. Insufficient sleep 

is a safety risk and a threat to personal success.

Why is Sleep Important?

Getting enough quality sleep helps to maintain your physical and psychological 

health, quality of life, and safety. Sleep is the only time when the brain can 

recover from the wear and tear of daily life—the brain cannot recover during 

wakefulness, even if you are resting. 

Your brain needs sleep to restore and repair, grow new brain connections to 

work efficiently, form memories and process new information. Prioritize sleep 

when planning training or when learning a new skill or task. Sleeping well 

before learning will help with attention and understanding; sleeping well after 

learning, will improve your ability to both remember and use the newly-acquired 

skills and information. 

The amount of sleep that adults need varies according to age and inherited 

genes. Most adults need 7–8 hours of sleep every 24 hours. Very few people 

can perform optimally on less than 7–8 hours. 

Individuals overestimate their own proficiency with insufficient sleep. This 

is, in part, because insufficient sleep impairs the brain’s fundamental ability 

to function efficiently—a physiological change that cannot be overcome by 

motivation, initiative, willpower or caffeine.

Sleep, It Does the Body Good

To obtain quality sleep for optimized performance there are some tried and 

true practices that can get you to dreamland. The first thing to do is establish 

and maintain a bedtime routine. A routine is a predictable sequence of events. 

What is important is that bedtime activities follow each other in a regular and 

predictable pattern. The purpose of the routine is to optimize your sleep so you 

can be productive, mentally sharp, emotionally balanced, and full of energy all 

day. Tweak the timing of activities so that it works for you.

Sleep improves:

➲ Concentration

➲ Attention

➲ Health

➲ Mood

➲ Judgment

➲ Creativity

➲ Productivity

You are sleep deprived if 

you fall asleep: 

➲ Immediately upon 

going to bed

➲ During routine low 

stimulus activity such 

as driving

➲ You need an alarm to 

wake you up
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Bedtime Routine 

1. Establish a target bedtime and adhere to it. 

2. Sleep in a comfortable, cool, quiet, dark, and safe area.

3. Relax and wind down to get ready to sleep (30–60 minutes 

before lights out).

4. Establish a consistent bed/wake time, even on weekends.

Set a bedtime: 

When setting bedtime, backwards plan to set the appropriate number of hours 

of sleep you need. This ensures your ability to have adequate time to wind 

down, bathe, brush your teeth, and prepare for the next day.

Sleep Area: 

A comfortable sleep area is essential for quality sleep. Comfortable means 

different things to different people. Take a look at your sleep area; is it 

soothing, relaxing, and comfortable? For some, comfort is a freshly made bed 

with soft sheets. For others, it is bedding (mattress and pillow) that supports 

their sleep positions. 

Whatever your interpretation, ensure your sleep area is sleep friendly for you. 

Your sleep area should be dark, cool, and quiet. Use room darkening curtains 

or blinds to make the room dark and block out distracting light. Use soft ear 

plugs or soothing white noise to help you sleep.

How do I get good sleep?

➲ Select a bedtime

➲ Keep the same sleep/

wake time

➲ Maintain a 

comfortable, quiet, 

dark & safe sleep 

area

➲ Practice 

wind-down 

activities 

prior to 

sleeping
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Winding Down: 

Give yourself 30–60 minutes every night to transition to sleep. The process 

of winding down for the night may include a warm bath or shower, listening 

to relaxing music, or reading books. Other relaxing activities may include 

journaling, breathing exercises, meditation, or interacting with your bed partner 

if you have one. During this period, your routine should not include watching 

television, playing video games, getting online for endless hours, or using other 

electronics. 

Lights Out: 

The last and most important part of the bedtime routine—turn out the lights 

and go to bed! Most people fall asleep within 15 minutes of going to bed. 

Adhering to a consistent bed and wake time is an equally important part 

of your bedtime routine. On the weekends it may be tempting to sleep in; 

however, this will disrupt your circadian rhythm, resulting in social jet lag. Social 

jet lag occurs when you stay up late on Friday and Saturday night and sleep 

in on Saturday and Sunday. This puts your body in a state similar to being in 

a different time zone or jet lag. It will make it even more difficult to get up on 

Monday morning and adjust to a regular weekday schedule. When you get the 

right amount of sleep, you are able to wake up without an alarm clock. Some 

people experience challenges getting to sleep or staying asleep. If this is you, 

review the sleep habits section below for additional suggestions on how to get 

the best possible sleep.

Winding Down Suggestions: 

➲ Take a warm bath or shower 

➲ Do some easy stretches 

➲ Wind down with a favorite hobby like knitting, drawing, puzzles, and Soduku 

(not on an electronic device)

➲ Listen to audio books or soft music

➲ Read a book or magazine by a soft light (not electronic version)

➲ Make simple preparations for the next day

➲ Take out clothes for the next morning

➲ Plan and prep for breakfast

➲ Set the coffee maker timer to brew

➲ Walk through the house and turn off all the lights one by one

➲ Brush/pet your dog or cat; watch your fish swim
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Sleep Habits

If you want quality sleep you can count on night after night well-planned 

strategies are essential. Discover and develop your personal tactics for a good 

night’s sleep. Stick with this routine and it will become a habit. Remember, 

a predictable approach will result in an easy transition to sleep. Also, learn 

to avoid common sleep thieves and try a variety of healthy sleep-promoting 

techniques. 

➲ Caffeine stays in the body for 4–6 hours.

➲ Stop caffeine at least 6 hours prior to bedtime. 

➲ Use the bathroom to prevent sleep interruption.

➲ Physical activity results in a cognitive boost that lasts up to 3 hours 

afterwards. Finish exercise at least 3 hours before lights out.

➲ Read or listen to relaxing music instead of watching TV, computer or other 

electronics. Turn off, cover up, or better yet, remove electronics that will 

disrupt or interfere with your sleep.

➲ Use soft foam ear plugs or a fan to block sounds. Use a sleep mask or 

blackout curtains to block light.

➲ While alcohol may help you fall asleep, it reduces sleep quality. Stop 

alcohol at least 6 hours before bed.

➲ Avoid heavy meals within 2 hours of bedtime.

Ten Effective Sleep Habits

1. Create a quiet, dark, comfortable sleeping environment. Cover windows 

with darkening drapes or shades, or wear a sleep mask to block light. 

Minimize disturbance from environmental noises with foam earplugs or 

use a room fan to muffle noise. If you can, adjust the room temperature to 

suit you. If you cannot, use extra blankets to stay warm or a room fan to 

keep you cool.

2. Use the bedroom only for sleep and intimacy. Remove the TV, computer, 

laptop, and other electronic distractions from your bedroom. Do not eat or 

drink in bed. Keep discussions or arguments out of the bedroom.

3. Stop caffeine consumption at least 6 hours before bedtime. Caffeine 

promotes wakefulness and disrupts sleep.

4. Do not drink alcohol before bed. Alcohol initially makes you feel sleepy 

but disrupts and lightens your sleep several hours later. In short, alcohol 

reduces the recuperative value of sleep. Nicotine, and withdrawal from 

nicotine in the middle of the night, also disrupts sleep. If you need help 

quitting drinking or using nicotine products, see your healthcare provider 

for options.

5. Complete your exercise by early evening. Exercising is great; just be sure 

to finish at least 3 hours before bedtime so that you have plenty of time to 

wind down.

6. Do not go to bed hungry. A light bedtime snack (eg, milk and crackers) 

can be helpful, but do not eat a large meal close to bedtime. Empty your 

bladder just before you go to bed so that the urge to urinate does not 

disrupt your sleep.

7. Maintain a consistent, regular routine. Start by setting a fixed time to wake 

up, get out of bed, and get exposure to light each day. Pick a time that you 

can maintain during the week and on weekends, then adjust your bedtime 

to target 7–8 hours of sleep.

8. Get out of bed if you cannot sleep. Only go to bed (and stay in bed) when 

you feel sleepy. Do not try to force yourself to fall asleep; it will tend to 

make you more awake, worsening the problem (to avoid overuse of make/

making). If you wake in the middle of the night, give yourself about 20 

minutes to return to sleep. If you do not return to sleep within 20 minutes, 

get out of bed and do something relaxing. Do not return to bed until you 

feel sleepy.

9. Nap wisely. Napping can be a good way to make up for poor or reduced 

nighttime sleep, but too much napping can cause problems falling asleep 

or staying asleep at night. If you need to nap for safety reasons such as 

driving, try to do so in the late morning or early afternoon, perhaps right 

after lunch, to take the edge off your sleepiness.

10. Move the clock from your bedside. If you tend to check the clock two or 

more times during the night, and if you worry that you are not getting 

enough sleep, cover the clock face or turn it around so that you cannot 

see it (or remove the clock from the bedroom entirely).

The Ten Effective Sleep Habits were assembled by the Army Surgeon General’s Performance Triad Sleep Working Group.
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What about my room?

Take the time to look at your room and determine if it is sleep friendly. Your 

ability to enhance your room’s sleep friendliness may vary depending on where 

you live. Focus on what you can change and do it. Some areas to address 

when looking at sleep friendliness:

➲ Light: Make your room dark. Block unwanted light with curtains or blinds.

➲ Sound: Is there noise that is disrupting your sleep, or do you need white 

noise to block unwanted sounds?

➲ Touch: Room temperature should be cool: around 65–72oF. Think about 

your sheets, bed, pillows, and pajamas. All should feel comfortable for you 

and your sleep positions.

➲ Smell: Offensive or soothing? Does the bedding smell fresh? 77% of 

Americans say they get a more comfortable night’s sleep on sheets with a 

fresh scent.

What about my bed?

Getting good quality sleep may be less about your bed and more about your 

mattress. Research shows that people sleep better, suffer less back pain and 

experience fewer symptoms of stress when sleeping on newer beds. You may 

need a new mattress if:

➲ Your mattress is five to seven years old

➲ You wake up with stiffness, numbness, aches and pains

➲ You had a better night’s sleep somewhere other than your own bed (such 

as a hotel or friend’s guest room)

➲ Your mattress shows signs of overuse (it sags, has lumps, etc.)
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Sleep Deficiency:

Our brains cannot function without sleep. You can’t train your brain to do more 

with less sleep, and there are no shortcuts, not even taking in more caffeine. 

The brain only works as well as the amount of sleep it is fed. Remember, 

“Sleep is fuel for your brain.” The more you get, the more mentally sharp your 

brain and YOU will be.

Purposely Going Without Adequate Sleep

Purposely going without enough sleep is often seen as a sign of strength (and 

needing sleep a sign of weakness)—but when you don’t get enough sleep 

there is a tendency to become irritable, distracted, and stressed more easily. 

The ability to perform your mission, do well at school, work, or home improves 

when you get the right amount of sleep. With adequate sleep, productivity 

increases, your energy improves, and you think more clearly while being more 

efficient at work.

Problems Getting to Sleep or Staying Asleep (Insomnia)

Sleeping problems are a common complaint. Insomnia in Service members 

has been associated with anxiety, depression, PTSD, chronic pain, alcohol 

abuse, and even with suicide. 

We all have either seen someone or been that person who did not get enough 

sleep the night before. You tend to look tired, be a bit grumpy, and choose your 

caffeinated beverage of choice to “get going.” People who get insufficient sleep 

are less motivated, less likely to make healthy food choices, less active, and 

less productive.

Consequences of Sleep Deficiency

Common short term consequences of sleep deficiency include: decreased 

physical and mental performance, impaired memory, impaired concentration, 

decreased reaction time, poor decision-making, decreased testosterone 

production, and diminished emotional control. Over the long term, insufficient 

sleep has been linked to increased risk for developing several medical 

conditions such as obesity, diabetes, hypertension, and cardiovascular 

disease. 

Insufficient sleep also impairs one’s ability to self-monitor. This means 

a person who is sleep-deprived tends to overestimate his or her ability 

to function. Their own proficiency is overestimated under sleep-deprived 

conditions. Since insufficient sleep also impairs one’s ability to self-monitor, 

a person who is sleep-deprived tends to overestimate his or her ability to 

function. Such physiologic deficits cannot be overcome by motivation, initiative, 

or willpower—and can only be TEMPORARILY overcome by caffeine.

Drowsy Driving

According to the National Highway Traffic Safety Administration (NHTSA), 

fatigue-related crashes are the leading cause of “fatal to the driver” truck 

crashes. According to the Centers for Disease Control (CDC), approximately 

25% of motor vehicle accidents are related to drowsy driving.

The total number of sleep-deprivation-related crashes are equal to the number 

of drug and alcohol related crashes put together. This means drowsiness is the 

principal cause in at least 100,000 police reported traffic crashes each year, 

killing more than 1,500 Americans and injuring another 71,000. 

In one survey, adults who reported unintentionally falling asleep during the day 

were more likely to fall asleep when driving, to snore, and to sleep less than, 

or equal to 6 hours per 24 hour period. The most common drowsy drivers 

are men, young drivers, binge drinkers, and people who rarely or never wear 

seatbelts. Adults between 18–24 years old are more likely to drive drowsy than 

any other age group and therefore are at high risk for being killed in drowsy 

driving-related accidents.

Based on safety data collected by the Army from FY 11 until August of 2014, 

569 Soldiers were killed or injured in accidents that mostly occurred during 

the day as a result from fatigue. The emotional cost of these fatigue-related 

accidents is huge, and the dollar estimate is approximately $3.5M.
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How Much Sleep Do I Need?

To determine how much sleep your body needs, certain conditions must 

exist to get the best picture possible. First, pick a time when there are no 

restrictions such as during a vacation or during an extended period of time off 

from work. Do the following to understand how much sleep you really need:

1. Sleep until you feel rested and restored.

2. Repeat this until you can wake up without an alarm.

3. Once you know how many hours you need, establish a sleep routine with 

the same sleep and wake times.

4. Practice good sleep habits. 

Sleep Debt 

A sleep debt occurs when you get less sleep than you need. You can recover 

recent sleep loss by going to bed a little earlier each night. It is impossible 

to train your brain to function better with less sleep. There are no shortcuts 

for sleep. Your brain only works as well as the amount of sleep you feed it; 

the more sleep you get, the more mentally sharp you are. You cannot recover 

sleep lost as a result of chronic sleep deficiency in only one or two nights. The 

best recommendation for someone in this situation is to get as much sleep 

possible until the sleep need becomes stable. You will know this when you 

start thinking better, acting better and having more energy.

Signs of Inadequate Sleep

The best way to evaluate an individual’s status is to observe his or her 

behavior. Indications of inadequate sleep include:

➲ Struggling to stay awake during briefings, classes, etc.

➲ Difficulty understanding or tracking information

➲ Lapses in attention 

➲ Decreased initiative or motivation

➲ Irritability

Or, ask the obvious question: “How much sleep have you had over the last 24 

hours?”

Overcoming Sleep Deprivation

Sleep Banking: 

Individuals can pay down 

their sleep debt AND bank 

sleep by getting 8 or more 

hours of sleep. 

Naps: 

➲ Research has shown 

that banking sleep 

slows the decline 

in performance and 

speeds sleep recovery.

➲ Use naps to achieve 

your 7–8 hours of sleep 

every 24 hours.

➲ A nap will improve 

alertness and 

performance. It also 

reduces mistakes and 

accidents.

➲ Sleep inertia (grogginess upon awakening) is almost NEVER a problem for 

most people and is NOT a good reason to avoid napping. 

➲ Only use naps to achieve 7–8 hours of sleep every 24 hours, otherwise it 

may disrupt your nightly sleep.

➲ Teens and adults may use naps to counter those times when sleep debt 

was incurred and to ensure maximum alertness.
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Caffeine

It is highly recommended to not have caffeine 6 hours before bed time. “Sleep 

is fuel for the brain,” and it is important to maximize the quality and quantity 

of sleep that can be obtained. It is equally important to understand that the 

effects of caffeine are reduced if it is over used.

If you notice any of the following, you may need to lower you daily caffeine 

intake. 

➲ Problems falling asleep or staying asleep

➲ Nervousness

➲ Restlessness

➲ Irritability

➲ Stomach upset

➲ Fast heartbeat

➲ Muscle tremors

➲ Jitteriness

Using caffeine to counteract sleep deprivation can create an unwelcomed 

cycle. For example, you may drink caffeinated beverages because you have 

trouble staying awake during the day, but the caffeine actually could disrupt 

your sleep (and create more sleep debt). Check to see if any foods or 

beverages you consume contain caffeine—many products that contain caffeine 

do not list exactly how much caffeine they contain. 

50 mg = 1 16-oz. bottle of Coke®

60 mg = 1 squirt (1/2 tsp) MiO® Energy Water Enhancer 

60 mg = 1 16-oz. bottle of Diet Coke®

80 mg = 1 8.3-oz. can of RedBull®

100 mg = 1 piece of Stay Alert® chewing gum

160 mg = Monster® Energy Drink

200 mg = 1 tablet of NoDoz®

330 mg = 1 16-oz. Starbucks PikePlace® Roast coffee

High doses of caffeine from (caffeine-containing) beverages have led to the 

doubling of caffeine-related emergency room visits from 2007–11.

Use of trademarked 

name(s) does not 

imply endorsement 

by the U.S. Army 

but is intended 

only to assist in 

identification of 

specific products.
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In Your Control 

You can do several things to achieve good quality sleep, but be aware of “sleep 

thieves,” as identified below:

Sleep Thieves...

Despite good sleep habits, some people still find it hard to fall asleep. 

➲ Thinking about things to be done tomorrow

➲ Thinking about things that happened during the day

➲ Emotionally upsetting conversations right before bed

➲ Watching the clock

➲ Wandering or busy minds

Light

There is some evidence that sources of light found in the office and at home 

(e.g. light from computers, smart phones and other hand-held electronics), 

boost alertness. 

While this alertness boost may be useful for night and shift workers, it can 

lead to poor sleep quality and duration. 

Several tools can be used to minimize light exposure to help maximize your 

ability to sleep. To date, only these three devices have been proven to block 

light and improve sleep: 

➲ https://justgetflux.com/ (screen saver)

➲ http://bit.ly/testedandprovenbluelightblockers (LED lamp)

➲ http://bit.ly/lowbluelight (glasses and lamp)

Use the bright electric light to boost alertness particularly for shift workers. 

Research has shown that using this lighting improves alertness and reduces 

accidents.

Cognitive Techniques

Sleep and thinking are both behaviors, but doing them at the same time makes 

it difficult to do either well. Many individuals report they have tried but just 

can’t shut down their brains to fall asleep. They often replay the day’s events, 

identify things they have to do tomorrow, and worry about the “what ifs.” The 

inability to fall asleep and stay asleep often has an underlying component of 

stress, anxiety, conscientiousness, or worry. 

Practicing any of these recommended techniques can help many of us to 

enhance our relaxation response. These techniques can bring the same level 

of relaxation to the body that one experiences when asleep but with the twist 

of being fully alert. Almost all of the techniques have other benefits beyond 

relaxation and can make us more aware of our thoughts and feelings in a 

different way. In some cases, these techniques can enhance our performance 

through the regular practice of focusing our mind.

Cognitive Behavior Therapy for Insomnia (CBT-i)

There are a few CBT-i programs to help improve sleep. Most are designed to 

be used in tandem with professional care. A partnership of the DOD and VA 

created the CBT-i app. The mobile app is designed to help you develop good 

sleep habits and sleep better. 

You can:

➲ Record daily sleep and track insomnia symptom changes with a sleep 

diary.

➲ Update your sleep prescription with provider recommendations.

➲ Use tools and exercises to quiet your mind.

➲ Learn about sleep, the benefits of sleep hygiene and terms used in CBT-i. 

➲ Set reminder messages with tips, motivation and alarms to change sleep 

habits.

➲ The CBT-i Coach is designed to be used during therapy. It can be used on 

its own but is not intended to replace therapy. http://bit.ly/cbticoach
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Fight or Flight

Most individuals have a highly developed survival response called the “fight 

or flight” response. It is the thing that helps to keep us alive in the face of 

danger. Everyone has experienced this response through a dangerous or 

unexpected experience. Our heart races, our breathing increases, and our 

blood pressure goes up along with other bodily changes. All of this supports 

our ability to survive in these situations. Recovering from a “fight or flight” 

response is equally important, but is often overlooked. The relaxation response 

helps us to settle down and return our body to normal operations. Essentially, 

it helps us to gear down. 

Go Ahead...Relax...

Just like exercising our muscles, we can exercise our relaxation response. 

Practicing any of these techniques, even just three times a week, can improve 

your body’s relaxation response. 

Try these out to help settle your mind:

➲ Journaling or writing things down

➲ Deep breathing exercises

➲ Relaxation exercises such as progressive muscle relaxation

➲ Visualization or guided imagery exercises

➲ Meditation

➲ Mental focusing exercises

Journaling or Writing Things Down

Writing things down or journaling helps people to sort out their thinking 

and feelings by recording the information in writing. Some very disciplined 

individuals journal every night before going to sleep. For others, just the act of 

writing down their thoughts or tasks allows them to gear down and go to sleep. 

So, write it all down:

➲ In a journal or on a tablet.

➲ On a piece of paper or pad—put it aside for tomorrow or another timE.

Mental Focusing Exercises

Mental focusing exercises aid relaxation. These exercises help us focus and 

become aware of ourselves, our thoughts, and even our feelings. 

Use this exercise to quiet your mind. It is deceptively simple as the mind is 

busy and full of a variety of thoughts that are often outside of our awareness. 

As you begin your focusing exercise, your mind will drift from what you want to 

focus on. This is common—don’t get upset! Just be aware that your mind has 

wandered, and return to your chosen focus.

Follow this guide to begin practicing mental focusing exercises. Identify what 

you would like to focus on, such as letters of the alphabet a range of numbers, 

a poem, or a prayer. Say you choose the alphabet; focus on making the letters 

(all caps or lower case) in the same design.

1. Bring your focus to the letter you are creating; and complete each one in a 

slow and deliberate manner. 

2. Notice that your mind has wandered off.

3. Disengage from that train of thought.

4. Bring your focus back to the letters and continue.

When you notice you are in a relaxed state, you can stop and go to sleep. 

Other suggestions:

➲ Numbers: Pick a range of numbers, i.e. 20–40. Draw the numbers in your 

mind in the same style. Repeat until you achieve your goal.

➲ Poem or prayers: Repeat each word in the prayer or poem until complete. 

Alternative: Find a synonym for each word in the poem or prayer, or discern 

the meaning of the poem or prayer in way you could tell your child or 

friend.
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Sleep and Children

A good night’s sleep is essential to children’s health, development, and 

performance in school. Children’s sleep needs depend on their age group. 

Babies need the most sleep and spend about half of their sleep time 

dreaming. Teens need at least 9–10 hours.

Children AND their parents benefit from a consistent bedtime routine as it 

provides children with structure and a sense of order that is both reassuring 

and predictable. Establishing a regular and relaxing bedtime routine helps 

children to calm down and become quiet in preparation for sleep. Parents 

benefit as it helps to transition children to bed, leaving parents with some time 

to themselves. Parents whose children have a consistent bedtime get to bed 

earlier themselves. 

Inadequate sleep in children leads to moodiness, behavioral problems, and 

problems learning in school. In the 2014 Sleep in America Survey, setting 

boundaries around electronics use, enforcing sleep related-rules and setting 

a good example helped children get more sleep. These rules specifically 

address: 

➲ Child(ren)’s bedtime

➲ Caffeine consumption

➲ How late children watch television

➲ Use of smart phones in the evening

The result? Consistent routines and enforcement of the rules help children get 

more hours of sleep and better quality sleep.

Bedtime Routine for Children:

Use the backward planning techniques to establish bedtime routines for 

children. Determine the amount of sleep needed based on your child(ren)’s age 

and start a routine. 

Ages Requirement

Newborns (0–3 months) 14–17 hours of sleep

Infants (4–11 months) 12–15 hours of sleep

Toddlers (1–2 yrs) 11–14 hours of sleep

Preschoolers (3–5 yrs) 10–13 hours of sleep

School Age Children (6–13 yrs) 9–11 hours of sleep

Teens (14–17 yrs) 8–10 hours of sleep

Younger adults (18-25) 7–9 hours of sleep

Adults (26-64) 7–9 hours of sleep

Older Adults (65+) 7–8 hours of sleep

➲ Set a fixed bedtime and stick with it. Backwards plan and include time 

needed to wind down.

➲ Use relaxing and soothing activities to transition and prepare children 

for sleep. Be prepared to help your child(ren) to calm down. Use age 

appropriate activities that have significance for your child(ren) or your 

family. 

➲ Determine what bedtime routine and activities work best for your child(ren) 

by experimenting with different activities. For example, try a shower if 

a bath is too busy, or consider puzzles, drawing, reading, or listening to 

music if playing with toys is too lively. 

➲ To wind down successfully from an active day, move activities around. For 

example, instead of a bath right before bed, try a bath after dinner, then 

quiet time, before bedtime.
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Teens...

Teens have unique challenges for getting adequate sleep during the school 

week and need 9 or more hours of sleep every 24 hours. However, most get 

less than 9 hours because of the choices they make and biologic factors. Not 

only do teens have multiple social and extracurricular activities or work, but 

their circadian rhythm shifts, making it more difficult for them to go to sleep 

until later at night and making it more difficult for them to awaken early in the 

morning. But they still need 9 hours or more hours of sleep each night. Given 

early school start times, teens accumulate a sleep debt.

While many teens appear zombie-like in the morning, they are not lazy, but 

sleep deprived. It is difficult for them to be alert in the morning. 

What can parents do?

The solution for teens is the same for adults: develop a sleep schedule and 

stick to it. In one study, the difference between getting grades of As and Bs 

and Ds and Fs was 33 minutes of sleep. 

➲ Consider planned naps to help make teens more alert and efficient. Naps 

should not be very long (30 min or less).

➲ Stick to consistent bed and wake time—even on weekends—as it will 

help to synchronize the brain to be able to fall asleep and awaken at the 

appropriate times. 

➲ Follow all the previously mentioned sleep habits. 

➲ Strictly enforce of bed-wake times (including weekends), use of electronics 

in the bedroom, and caffeine use.

➲ Re-examine your teen’s extracurricular activities. Are they really essential?

➲ If your teen goes to school early, works late or has late activities, consider 

transporting him or her yourself; do not allow your teen to drive drowsy.

Why are teens 

so sleep deprived?

social life

homework

inconsistent 

bedtimes

electronic 

distractions

Keep these out 

of the bedroom!
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Final Push... 

Despite your best efforts, even after using much of the information provided 

in this guide, you somehow still do not feel rested or are unable to achieve a 

good night’s sleep. It is time to see your primary care provider if: 

➲ You have tried for over 2 weeks and/or

➲ Your roommate or bed partner reports you snoring or having episodes 

where you stop breathing (apnea)

➲ You have a sleep diary documenting concerns about your sleep, your sleep 

environment and your pre-bedtime activities.

You potentially may have a medical condition that needs to be evaluated and 

treated as soon as possible. Some of these conditions may need further 

evaluation by sleep or behavioral health specialists or both. Your specialists 

may require tests to diagnose this properly. 

Treatment also varies depending on the 

condition that is diagnosed. While 

medication may be required to treat 

some sleep disorders such as 

narcolepsy, there are many effective 

non-medication treatment regimens 

such as use of a Continuous Positive 

Airway Pressure (CPAP) machine 

or cognitive behavior therapy for 

insomnia.

Regardless of the sleep disorder 

you may have, effective evaluation 

and treatment are available. It is 

important that you seek help so 

you can address this problem. 

You deserve to get the best 

sleep you can. 

Sleep Nuggets to Remember...

➲ Maintain a consistent, regular routine that starts with a fixed bedtime and 

wake-up time. Set a fixed time to wake up, get out of bed at that time and 

get exposure to light each day. Pick a time you can maintain 7 days a week 

then adjust your bedtime so that you target 7–8 hours of sleep. 

➲ Get out of bed if you can’t sleep. Only go to bed (and stay in bed) when 

you feel sleepy. Do not try to force yourself to fall asleep; doing so will 

tend to make you more awake, worsening the problem. If you do not return 

to sleep within 20 minutes, get out of bed and do something relaxing. Do 

not return to bed until you feel sleepy. 

➲ Napping is a good way to make up for poor/reduced night-time sleep. But 

remember, naps that are longer than 1 hour and/or are taken late in the 

day (after 3:00 P.M.) can cause problems falling asleep or staying asleep 

at night. If you need to nap for safety reasons (e.g., driving), try to take a 

short (30–60 minute) nap in the late morning or early afternoon (e.g., right 

after lunch), just enough to take the edge off your sleepiness. 

➲ Move your clock so you can’t see it. If you tend to check the clock two 

or more times during the night, and if you worry that you are not getting 

enough sleep, cover the clock face or turn it around so that you can’t see 

it. Better yet, remove the clock from the bedroom entirely. 

➲ If you experience sleep problems for more than 2 weeks, consult a 

healthcare provider.

Resources for more 

Information on Sleep:

National Sleep Foundation Sleep Myths and Facts:

http://www.sleepfoundation.org/sleep-facts-information/myths-and-facts

Army Medicine information on insomnia: 

http://www.armymedicine.army.mil/hc/healthtips/06/201002insomnia.cfm
»ACTIVITY
19

INTRODUCTION 

Activity: Fitness and Health

Physical activity is essential to your performance of daily activities and your 

health. Your fitness level, your exercise and workout plan, and your movement 

throughout the day are all parts of activity. This section describes your activity 

targets and includes fitness and exercise information you need to perform at 

your best!

Let’s start with your three activity targets:

1. Take at least 10,000 steps per day

2. Do at least 150 minutes of moderate or higher intensity aerobic activity per 

week

3. Do 2–3 sessions of total body strength training per week

Those targets too easy? Then challenge yourself with the Activity 

Plus Targets:

1. Take 10,000 steps + 5,000 additional for a daily total of 15,000 per day

2. Do at least 150 minutes per week of moderate aerobic activity + 75 

minutes per week of vigorous aerobic exercise

3. Do 2–3 sessions per week of total body strength training + 1 day or more of 

agility training

Step Target: Sit Less and Move More!

Prolonged sitting increases your risk of an early death. Sitting a lot increases 

your risk of blood clots, diabetes, heart disease, cancer and obesity. Believe it 

or not, your daily workout does not protect you from the problems of prolonged 

sitting. Even people who are very fit have a higher risk of illness if they spend a 

long time sitting down every day.

Fitness alone isn’t enough! The key is moving throughout the day!

Moving during the day, in addition to physical training, is necessary to lower the 

risk of cardiovascular disease and other health conditions. If you spend over 6 

hours per day sitting down, then you are at risk!

It can be as simple as taking a walk break, standing up to stretch, or taking 

the long route to the restroom at work. Walking 10–15 minutes every hour 

increases blood flow, burns calories and helps to maintain a healthy weight.

Did you know that a 1 mile walk is about 2,000 steps?

On average, Americans take about 5,000 steps per day; however, researchers 

recommend taking at least 10,000 steps (about 5 miles) per day for a good 

health. Researchers suggest closer to 15,000 steps per day if you are trying to 

lose weight. Children need more—boys between the ages of 6–12 years need 

15,000 steps per day, and girls in the same age range need 12,000 steps per 

day. If you take a 2.5 mile walk every night on top of your regular activity you 

probably are close to or above the 10,000 step target. For adults, and for most 

Soldiers, 10,000 steps daily is a good baseline goal, and for those already 

reaching that, we have a plus goal of 15,000!

Category Steps per day goal

Adults (18 and over)

10,000 (for those already at 

10,000 strive for activity plus goal 

of 15,000 per day).

Boys (6-12) 15,000

Girls (6-12) 12,000

Teens (13-17) 10,000
20

How can I sit less and move more? 

➲ If you sit at a desk, set a timer on your phone or computer that alerts 

you to get up and move and take a quick walk around the room (when 

possible). Most scheduling or calendar programs on a computer can be 

set up to remind you!

➲ Park your car farther away from the building when going to work or 

shopping—you can get more steps both coming and going! 

➲ Avoid the drive-thru—walk inside the building.

➲ If you don’t have much time to exercise, build activity into your daily 

routine; take the stairs (not the elevator); walk and talk when you can, and 

find ways to keep moving!

But I’m a super fit person ! I get 10,000 steps before breakfast! 

Great job! Some people have an easy time getting to 10,000 a day. However, 

the goal is to move throughout the day! 

So, if you get more than 10,000 steps per day, it’s time to set your goal higher! 

You wouldn’t do just the minimum and quit, right? Set your sights on the Plus 

Goal of 15,000 or even take things a step higher to 20,000 per day if you can 

make it! 

For example, Take the kids and the dogs on a walk after dinner. Everyone will 

sleep better!

Your phone or electronic fitness device or activity tracker can help you 

log steps and track them over time to see if you are meeting your goals. 

Personal and group challenges can keep you motivated to continue meeting or 

exceeding your targets! 
21

AEROBIC EXERCISE 

Aerobic Target – A Fitness Foundation

Aerobic exercise is also called cardiovascular training because it helps build 

your body’s ability to pump blood and oxygen to your working muscles. This 

is critical for your endurance as a busy person. Training your endurance and 

staying active with your weekly 150 minutes helps: 

➲ Create staying power. Long days, long nights, and continuous work 

schedules are challenges. 

➲ Maintain your physical performance throughout workouts.

➲ Build resistance to injury. Individuals who have greater aerobic fitness are 

less likely to be injured.

➲ Improve children’s endurance for those late nights spent studying and long 

days at school.

Increase the health and strength of your heart, lungs, and blood vessels. This 

makes fit individuals healthier in the long run. The Performance Triad aerobic 

exercise goal is 150 minutes of moderate or greater intensity exercise per 

week. What does ‘moderate’ mean? It’s anywhere from 3–6 METs of intensity. 

A MET is a Metabolic Equivalent—1 MET is your body’s resting level of energy 

use just to keep your body alive, like idling your car. Exercise from 3 to 6 times 

that level is called ‘moderate’ intensity. 

➲ What counts for my moderate 150 minutes?

➲ Moderate is about a 40–60% effort level:

➲ Brisk walking 

➲ Light jogging, under about 6 mph 

➲ Hiking or trail walking on easy flat surfaces 

➲ Light cycling—indoors or out 

➲ Light recreational swimming 

➲ Light to moderate weight training or using long rest periods 

➲ Endurance training machines on a low or light setting, like rowers, elliptical 

trainers, or step machines. 

➲ Gardening, grass mowing and light outdoor chores 

➲ Loading and unloading gear/equipment/freight continuously, about 40 lbs 

or less 

➲ Skateboarding on an even surface

➲ School yard games like tag, swings, monkey bars and slides.

The Performance Triad aerobic exercise Plus goal is 75 minutes of vigorous 

intensity exercise per week.

What counts for my vigorous 75 minutes?

Vigorous is about a 60–90% effort level:

➲ Running or jogging, at about 6 mph or greater

➲ Hiking uphill

➲ Fast cycling—indoors or out

➲ Fast swimming laps

➲ Heavy weight training or with short rest periods

➲ Endurance training machines on a fast or difficult setting, like rowers, 

elliptical trainers, or step machines. 

➲ Heavy outdoor work, shoveling or digging, moving higher loads of 40 lbs or 

more

➲ Competitive sports like soccer, flag football, basketball, and wrestling

I’m too busy to get to the gym for 150 minutes a week or for an additional 

75 minutes!

Don’t worry, no gym needed.

➲ Researchers state 75 minutes a week of ‘vigorous’ exercise can be as 

good as 150 minutes of moderate exercise. On weeks where you are short 

on time you can substitute 75 minutes of vigorous activity and at least 

meet your target. Be cautious about doubling your 75 minutes of vigorous 

exercise to meet your Plus goal with only vigorous exercise; this might set 

you up for an overuse injury like tendonitis.
22

RESISTANCE TRAINING

Strength Target – Power & Resilience

Resistance training, or strength training, is defined as any exercise that causes 

muscles to contract against an external resistance with the expectation of 

increases in strength, endurance and/or size. Strength training can not only 

help you build strength and gain some muscle, but also boost your metabolism 

and help manage your weight. 

Resistance training can be a great way to maximize performance and prepare 

for any task. Physical fitness and activity are crucial to ensuring strength, 

agility, power, and speed. Adding resistance training to your regimen can help 

you perform better.

➲ Strength training is a fundamental part of your physical fitness. Perform 

strength training 2–3 times per week using all 7 major muscle groups to 

develop the strength you need (See Essential Seven for Strength on page 

21).

➲ Resistance training increases your bone density and is important for long 

term bone health—this makes individuals tougher and more resistant to 

injury. 

➲ Strength training improves your body composition to less fat and more 

muscle 

➲ Women gain strength from resistance training but do not typically add bulk 

because they have much lower testosterone levels than men. Females will 

improve their strength but do not have to worry about gaining excessive 

amounts of muscle bulk through resistance training. 

➲ Strength training balances your strength program to reduce the risk of 

overuse injuries like tendonitis. Make sure you are working all major 

muscle groups of your whole body and not just working the “mirror 

muscles” that are most visible! 

➲ If you are considering taking dietary supplements with your weight training, 

check Operation Supplement Safety (OPSS) at the Human Performance 

Resource Center website (http://hprc-online.org/ dietary-supplements/

opss).

The Performance Triad strength training goal is 2–3 sessions per week of a total 

body strength program.

What counts for Resistance Training?

➲ Weight machines at a gym or in a home setup.

➲ Free weights like dumbbells, barbells, kettlebells, and medicine balls.

➲ Elastic resistance bands or straps for “suspension training.”

➲ Bodyweight resistance training such as pushups, pullups, lunges and 

squats.

➲ Some kinds of challenging yoga and gymnastic strength moves.

Strength Training—The Basics:

➲ Working out just 2–3 days per week using a whole body program effectively 

builds strength and muscle.

➲ Resistance training can use different kinds of weights (dumbbell, barbell, 

kettlebell, etc), resistance bands, medicine balls, or your body weight. 

➲ Rest muscle groups about 48 hours between workouts. Get 7–8 hours of 

sleep to maximize recovery and improvement.

Safety:

➲ Strength training has a fairly low injury rate—you won’t get hurt if you train 

smart! 

➲ Warm up with lighter resistance to get your muscles ready. It’s easy to do 

one or two “warm-up sets” to get yourself ready. Gradually increase the 

weight and/or reps. Don’t always lift to muscle failure—it can increase 

your risk of injury and is NOT necessary to get stronger or build muscle!

➲ Lift with slow, controlled motions—most experts recommend taking about 

one second to lift the weight up and about 3 to lower it down. Exhale when 

you lift the weight up and inhale when you lower it down. 

➲ Use a “spotter” or assistant for safety with free weights when you are 

lifting a weight over your head or face, going to muscle failure, or testing 

yourself by lifting close to your maximum.

➲ If you don’t know how to use a machine or perform an exercise, then ask 

an expert like a certified personal trainer, or physical therapist.
23

Essential Seven for Strength

Strength training is a 

fundamental part of your 

physical fitness. Perform 

strength training 2–3 times 

per week using all 7 major 

muscle groups to develop 

the strength you need.

Try the exercises listed 

to build strength.

1. PUSH

>> Push-Ups >> Bench Press 2. PULL

>> Rowing >> Carrying

3. VERTICAL PUSH

>> Pike Push Up

>> Overhead Press
24

4. VERTICAL PULL

>> Pull Ups

5. SQUAT

>> Dumbbell Squat >> Body Weight Squat

6. LUNGE

>> Bulgarian >> Standard Deadlift 7. CORE

>> Side Plank >> V-Up >> Bridge >> Supine Twist
25

But I like to do bodybuilding; I lift way more than twice 

a week!

➲ That’s great! Just make sure you have a balanced program that works your 

whole body, you get adequate rest so your muscles can benefit from the 

training, and you are being smart if you choose supplements!

➲ There are many ‘split’ routines that individuals can use to rotate strength 

exercises so they can lift more often while giving themselves enough rest 

and recovery.

➲ Make sure you are not neglecting the ‘Endurance’ and ‘Mobility’ aspects 

of your fitness—make sure you have a varied fitness routine.

I’d like to start strength training, but I just don’t know where 

to begin.

➲ Get started with the Performance Triad! Our strength training lesson will 

introduce you to building a balanced program. Remember that consistency 

in training is more important than exactly what you end up doing—stick 

with it! Use the ideas in this guide to start smart.

How many sets and repetitions (reps) should I do?

➲ Select a weight you can lift from 6–12 times—that is a starting point.

➲ If you are a beginner to strength training, then one set of each exercise is 

a good start.

➲ More experienced individuals should use multiple (3–5) sets to get the 

most out of their program.

➲ Use 3–5 sets of 6–12 repetitions as a base to build strength and muscle.

➲ There are many ways to progress your program. One method is the 

“8/10/12” approach. Pick a weight at which you can do a set of 8 

repetitions, and then move to 10 and then 12 in the workouts to come. 

When you can do 3–5 sets of 12 reps, advance your weight and start at 

sets of 8 reps again.

The Performance Triad Plus Goal is to add at least 1 day per week of Agility 

training.

What counts for Agility Training?

➲ Plyometrics or jumping exercises, like the Tuck Jump and AlternateStaggered Squat Jump. Agility training can also include box jumping and 

other leaping and hopping exercises used in sports training.

➲ Explosive strength exercises like:

» Medicine ball throws 

» Olympic-style weightlifting with a barbell

» Long jumps and high jumps

» High intensity conditioning exercise

» Shuttle runs and obstacle courses
26

YOUTH STRENGTH TRAINING 

Benefits of Youth Strength Training

Strength training can benefit boys and girls of all abilities regardless of 

participation on a sports team. The American College of Sports Medicine 

(ACSM) states that youth strength training may increase muscle strength 

and may also improve motor skills. Strength training with heavy weights 

(bodybuilding, power lifting or maximum lifts) is not recommended because 

of the potential for injuries to the long bones, growth plates (areas that 

produce new bone tissue and determine the final length and shape of bones 

in adulthood), and back. Proper technique and safety are key— not how much 

weight can be lifted. 

Early studies suggest youth strength training may: 

➲ Decrease some sports injuries by increasing the strength of bones and the 

tendons and ligaments (the tissues that attach to bone and muscle). 

➲ Increase muscle size in adolescents. This is unlikely in younger children 

who lack adequate levels of muscle-building hormones. 

➲ Help with weight loss.

How many sets and repetitions (reps) should I do?

Although there are no scientific reports outlining the number of sets and reps, 

ACSM suggests: 

➲ 1-3 sets of 6-15 reps performed 2-3 times per week (do not perform on 

back-to-back days. Skip at least one day in between sessions). 

➲ Start with one set of several upper and lower body exercises that focus on 

the major muscle groups. 

➲ Gradually increase the weight or the number of sets and reps to make the 

program more challenging.

➲ More experienced individuals should use multiple (3–5) sets to get the 

most out of their program.

➲ Use 3–5 sets of 6–12 reps as a base to build strength and muscle.

➲ There are many ways to progress your program. One method is the 

“8/10/12” approach. Pick a weight at which you can do a set of 8 reps 

for, and then move to 10 and then 12 in the workouts to come. When you 

can do 3–5 sets of 12 reps, advance your weight and start at sets of 8 

reps again.

Is Youth Strength Training Safe? 

➲ Strength training can be safe and effective for healthy children and 

adolescents if they can follow directions and if the programs are properly 

designed and knowledgeably supervised. 

➲ Check with your child’s doctor prior to starting a program. 

➲ Strength training injury risks are no greater than those of other youth 

sports and activities. 

➲ Currently, there is no indication that height is decreased in children who 

regularly strength train with a qualified instructor. No growth plate fractures 

were reported in any study that was knowledgeably supervised and 

designed. Strength training won’t “stunt your child’s growth;” don’t worry!

➲ However, parents, coaches, teachers, fitness instructors should be 

aware of the risks associated with poorly designed programs, unqualified 

trainers, and/or inadequate supervision.

➲ For additional information see the ACSM Facts and Fallacies Article. 
27

INJURY PREVENTION 

Preparation and Injury Prevention

All effective workouts begin with an appropriate warm-up. Dynamic warm-ups 

use controlled movements to take the body through a large range of motion—

lengthening and warming up tissues and preparing the body for activity. 

Appropriate warm-up and exercise preparation and good injury prevention 

practices are important. 

To implement warm-up and injury prevention practices: ➲ Determine the warm-up based on the workout or mission: use a few ‘warm 

up sets’ of lower weight before you do heavy strength training, do light 

jogging before a run, etc. A focused and tailored warm-up can increase 

your performance and decrease the risk of injury. 

➲ Consider total daily training requirements in your planning. For example, 

don’t schedule lower body weight training, endurance running and 

participating in a sporting event on the same day or on two consecutive 

days. 

➲ Involve your Physical Therapist. A focused training program may help 

decrease injury risk for individuals with low fitness or with previous 

injuries.

➲ Stretch after your workout. Stretching exercises are good for improving 

mobility but are best used after your workout when muscles are warmed 

up. Stretching before activity is okay but it can’t replace a dynamic warmup! 

➲ Wear a mouth guard for high-risk activities like contact sports. ➲ Wear a semi-rigid ankle brace for high risk activities such as basketball or 

soccer if you have had a previous ankle injury. 

➲ Gradually increase the intensity, duration, frequency, and variety of your 

training to minimize injury risks. To minimize injury risks, gradually increase 

intensity, duration, frequency, and variety of training.
28

RUNNING

Safe Running and Shoe Selection

Physical fitness, especially cardiovascular stamina, is a major factor that 

optimizes performance. Running greatly increases aerobic stamina. Running 

can be done in virtually any environment and location and is an excellent way 

to achieve cardiovascular fitness. But running, like any other activity, should be 

done appropriately. 

➲ Various studies of recreational and competitive runners have estimated 

that between 27% and 70% of runners sustain overuse injuries during any 

1-year period. Be alert for signs of overuse (pain in your knees, shins or 

feet) and modify your program or seek help right away. 

➲ Many runners struggle with injuries related to running--train smart!

Appropriate Use of Running

➲ Run for 30 minutes, 3 days per week. Cross train to build strength, 

endurance, agility, balance and coordination. Running more than 30 

minutes, 3 days per week has been shown in military studies to increase 

risk of injury without continued improvement in fitness. 

Running Shoe Selection

➲ Typical Running Shoes and Heel Strikers:

» Most running shoes have a standardized design: they have an 

elevated heel to help you move forward, cushioning material built in to 

soften the impact, and a stiff supportive heel cup area. 

» These shoes are designed for the most common type of running 

pattern, landing on your heel first (called “rearfoot striking” or “heel 

striking”). 

» A standard running shoe that fits you well and is comfortable when 

you run is most important. If the shoes are not comfortable—they 

won’t become more comfortable with time!

» While some runners prefer cushioning or motion control shoes, the 

typical stability running shoe works for most runners. 

➲ Minimalist Running Shoes and Forefoot Strikers:

» Lately, shoes called “minimalist” have been popular. 

» Minimalist running shoes (MRS) are lightweight, low to the ground, 

flexible shoes with very little cushioning and support. 

» Typical MRS have no elevated heel, no real cushioning material and a 

very flexible heel cup area. 

» These shoes are thought to simulate barefoot running and promote a 

different running pattern, landing on the middle of the foot or the toe 

area (called “midfoot striking” or “forefoot striking”). 

» Some shoes are in-between MRS and regular shoes and they are 

sometimes called “transitional shoes.” 
29

Using MRS Safely:

If you are thinking about trying MRS, there are a few things you should know 

about running in these shoes. 

➲ Switching from traditional running shoes to MRS does not necessarily 

mean you’ll automatically change your running pattern from a heelstrike 

(landing on the heel) to a forefoot strike (landing on the toe area). Recent 

studies show that over 50% of runners switching to MRS still heelstrike 

despite over 6 weeks of training. 

➲ Some studies have shown an increased injury rate in runners wearing 

transitional minimal shoes compared to traditional shoes. An increased 

risk of injury may be due to: 

» The lack of cushioning in MRS relative to normal running shoes

» Failing to transition from a rear-foot strike to a mid-foot strike (which 

may cause stress on the lower extremities)

➲ “If it ain’t broke, don’t fix it!” MRS may be the new craze in running, but 

remember to not fix what isn’t broken. If you are not having any issues 

with running and you are happy with your performance, then just change 

your shoes every 6 months or 500 miles, whichever comes first.

➲ If you are having pain when running and considering changing your running 

form—see a physical therapist first! Changing your running form may 

alter your injury pattern but will most likely require a running analysis and 

retraining. If you are having running issues and pain, make sure you get 

them checked out.

➲ If you do decide to try running in MRS, it should be done slowly and 

carefully by following the steps below. Listen carefully to your body for 

injury warning signs during the transition phase to MRS. 

» Run in MRS before you buy – choose the shoe that feels the best.

» Avoid blisters by wearing synthetic blend socks.

» Run only 10 percent of your normal distance in MRS for your first 2–3 

weeks. For example: If you run 10 miles per week, run only 1 mile per 

week in MRS.

» Land softly on the ball of your foot or the middle of the foot, then let 

the heel down gently.

» Increase your distance 10 percent or less each week for at least 8 

weeks.

» It may take up to 6 months to get used to running in MRS.

Running Shoe Replacement

➲ Replace shoes about every 6 months or 350–500 miles.

➲ Replace them if an examination shows they are worn out:

» The shoes appear worn and lean to one side when placed on a table 

and examined from behind. 

» The midsole material (cushioning) is creased in areas of high load 

(under the heel or the ball of the foot).

» The shoe twists more easily than a new shoe (worn out cushioning).

» The tread or sole is worn (usually the cushioning wears out first, so if 

the tread is worn, your shoes need to be replaced).
30

EXTREME CONDITIONING 

Extreme Conditioning Programs 

(ECPs)

(ECPs) Extreme Conditioning Programs (ECPs), like CrossFit®, P90X®, and 

Insanity® are workout programs that combine high-intensity exercises with 

short rest periods between sets. They are also known as high intensity circuit 

training or high intensity interval training (HIIT). ECP workouts are often popular 

and can help improve physical performance in a shorter period of time. 

ECPs and HIIT can help individuals burn calories, build muscle, decrease 

body fat, increase strength and stamina, and improve coordination and agility. 

However, like any new training activity, if done improperly they can lead to 

injuries such as muscle strains, torn ligaments, stress fractures, tendinitis or 

other serious conditions. 

Here are some general rules of thumb before engaging in an ECP. First, study 

the movements and exercises if they are new to you. Focus on movement and 

correct form before you increase the intensity or weight. If you are not familiar 

with certain movements, consult a Physical Therapist or other professional. 

These types of programs may be more unsafe for children or older adults. 

Those with low fitness levels should not start a training program with Extreme 

Conditioning.

Benefits of ECPs: 

➲ Burn calories quickly with a continued caloric “afterburn” 

➲ Improve aerobic conditioning in a shorter duration of time than traditional 

endurance activities

➲ Build tolerance for high intensity exercise

➲ Improve coordination, agility, and athleticism

➲ Often include functional movements

➲ Combine cardio and resistance training in one workout

➲ Some require little equipment and can be done almost anywhere

Risks of ECPs: 

➲ Injuries may include: 

» Muscle strains 

» Torn ligaments 

» Fractures 

» Tendonitis 

» Other serious or life threatening conditions 

➲ Some exercises or lifts are challenging and require training from a certified 

professional to do safely. These include Olympic Weightlifting exercises 

(snatch, clean, jerk and related explosive barbell movements).

➲ Many ECP workouts have a short duration of rest or recovery, which can 

cause early fatigue and may increase the risk of injury.

ECPs, when done well, can provide an exciting new exercise regimen that many 

individuals can participate in together. However, it’s important to remember 

that if they are done poorly without appropriate coaching and supervision, they 

can push individuals beyond their limits and can lead to injuries. 

➲ Overtraining can cause fatigue, sickness, a decrease in performance, and 

injury. 

➲ Avoid training the same muscle groups in consecutive workouts. Require 

at least 48 hours before retraining that muscle group. 

➲ Consider avoiding back-to-back training days or alternating between high 

and low intensity training days

How to incorporate ECPs and minimize Injury risk 

ECPs can be a fun addition to a fitness program when done safely. For more 

information on ECPs visit: http://1.usa.gov/1u0BQRW
31

KIDS

Kids need activity too!

Be a good role model. Your health is critical to the well-being of your family. The 

more active you are, the more likely your kids will follow suit. 

Children and adolescents (ages 6-17) need at least: 

➲ 60 minutes of moderate to vigorous physical activity each day

➲ 11,000 steps for girls and 13,000 steps for boys each day

➲ 3 days of muscle strengthening physical activity per week

It’s important for children to engage in 

physical activity. Regular activity: 

➲ Helps manage weight and reduces 

risk for obesity

➲ Reduces risk of developing 

chronic disease in adulthood 

➲ Strengthens bones and 

muscles

➲ Can reduce anxiety and stress

➲ May increase self-esteem

➲ May help improve concentration, 

classroom behavior, and grades

Tips for increasing your child’s activity: 

➲ Reduce screen time (TV, computer, video games, 

and phones).

➲ Take a family walk after dinner.

➲ Play at the park or go for a family bike ride or 

hike.

➲ Explore opportunities to learn a new activity (such 

as martial arts, dance, or yoga).

➲ Volunteer for your child’s sports team or physical 

➲ activity event.

➲ Invite your child(ren) to take part in your physical 

activity.

Examples of Aerobic, Muscle and Bone - Strengthening Activities for Children 

and Adolescents

Activity

Aerobic 

(moderate or 

vigorous)

MuscleStrengtheningBoneStrengthening

Running  

Skipping  

Swimming 

Jumping rope  

Swinging or climbing on 

playground equipment  

Bicycling 

Dancing 

Tag 

Flag football 

Push-ups/Pull-ups 

Sit-ups 

Sports (like volleyball, 

basketball, tennis)  

Martial arts 

(e.g. karate)  

Weight lifting  

Brisk walking 

Resources for more Information on Activity:

Army H.E.A.L.T.H. designed to help you maintain or lose weight and to improve 

your fitness by providing personalized nutrition and fitness plans. 

The American College of Sports Medicine (ACSM) also has great information 

about the importance of strength training. 

Let’s Move! Website provides information and resources for parents to improve 

children’s activity and nutrition.
»NUTRITION
33

IINTRODUCTION 

Nutrition for Performance 

and Health

The Performance Triad is designed to fuel, enhance, and sustain 

performance and health and well-being. Eating or fueling for 

performance enables top level training, increases energy and 

endurance, shortens recovery time between activities, improves focus 

and concentration, and helps individuals look and feel better.

OVERVIEW

Nutrition for Performance

The quality and quantity of food you eat plays a role in your physical, mental 

and emotional performance at the gym, at work, at home, and everywhere in 

between. Your body is like a high performance car—premium fuel gets you 

premium results. Performance fueling requires “nutrient rich meals” and 

builds on nutritional fitness. Choosing nutrient rich foods supports muscle 

growth, recovery, tissue repair, immune function, and will improve mental and 

physical performance. In addition, good nutrition can help individuals maintain 

an appropriate weight and help reduce the risk of chronic disease. By eating 

the right balance and variety of foods, individuals will get all the nutrients 

(carbohydrate, protein, fat, water, vitamins, and 

minerals) they need for performance 

and health. 

Another component of 

performance fueling is 

“nutrient timing,” which 

applies to timing the fuel 

(nutrients and fluids) to 

match the work performed. 

Eating regular meals along 

with pre-/post-training helps 

your brain and muscles 

receive the energy they need 

to perform at their best.

The Physiology of Refueling After Exercise

Exercise is catabolic (it breaks things down)—energy is used, and micro-tears 

occur in the muscle. The recovery phase is the anabolic or building phase. 

During this phase, you recover what was used (muscle is refueled, repaired, 

and built). Exercise and proper recovery nutrition make the body stronger 

through this breaking down and building up process. 

During the recovery phase, hormone levels (like testosterone) are in the right 

combination and at the right levels to help the body’s rebuilding and refueling 

process. If this window of opportunity is missed (30–60 minutes after a 

workout), recovery will take longer, performance will be degraded, and the 

next day’s performance will be negatively impacted. Repeatedly missing this 

recovery window will limit your performance gains. 

Eating for performance will:

➲ Enable you to train and perform at your top level

➲ Increase your energy

➲ Increase your endurance

➲ Shorten your recovery time between activities

➲ Increase your focus

➲ Enable you to stay calm

➲ Increase your motivation
34

Just as it takes weeks or months to build your strength and endurance, 

nutritional fitness is the result of consistent good eating habits. An ideal 

eating plan supports you through daily activities and exercise. An ideal plan 

will incorporate the correct type and amount of food as well as your personal 

eating habits (how often, how fast, and how consistently you eat).

Having a strategy to eat for performance and health doesn’t mean giving up 

the foods you like, and it doesn’t mean you have to eat foods you dislike.

An eating strategy means:

➲ Knowing what foods and eating habits contribute to optimal performance

➲ Evaluating your food choices

➲ Building a performance nutrition plan that fits your schedule, physical 

activities, food availability, and preferences

➲ Knowing what barriers are preventing you from eating right and how to 

overcome them

Nutrients

Six major classes of nutrients are essential for our bodies—carbohydrates, 

proteins, fats, water, vitamins, and minerals. If you eat the right balance of 

food, you will get all the nutrients you need for performance and health. 

Nutrients work as a team to help with digestion, travel to the right places in 

your body, produce energy, and repair tissue. Proper nutrition can:

➲ Improve mental and physical performance

➲ Speed recovery from training and injury

➲ Prevent chronic disease like diabetes and high blood pressure

➲ Help maintain appropriate weight

Three of the six nutrients provide your body with energy or calories—

carbohydrates, protein and fat. A performance nutrition plan provides a proper 

balance of these three macronutrients, as well as the right amount of vitamins, 

minerals, and water, through optimal food and beverage choices.

Your performance nutrition 

plan should consist of 

approximately:

➲ 55–70% Carbohydrate

➲ 12–15% Protein

➲ 20–25% Fat

➲ Balance of other 

nutrients (vitamins, 

minerals)

➲ Water

The Strategy:

➲ Fuel your engine. 

Eat enough calories 

to be lean and 

energetic but not 

gain undesired body 

fat. Your body needs 

enough calories to 

support your minimum health requirements (called the resting metabolic 

rate). You can estimate this calorie need by taking your weight in pounds 

and multiplying by 12 (for men) or 11 (for women). Then include the 

calories needed for daily activities and exercise to estimate your total for 

the day.

➲ Eat carbohydrates (especially complex carbohydrates). They are your 

body’s first choice for energy. 

➲ Choose healthy fats in moderation: they are good for your heart, your 

cholesterol levels and your overall health. Too much of the bad fat feeds 

your fat cells, not your muscles or brain.

➲ Fine tune your protein intake: enough, but not too much. Protein is 

required to support growth, repair, and maintenance of body tissue. 

Studies have shown that you can only absorb about 20–30 grams of 

protein at a time, so spacing it out is important. 

➲ Stay hydrated with water to maintain body fluid levels.

➲ Plan for 3 meals and 2 snacks a day. Try not to skip meals or go more 

than 4–5 hours without refueling.

➲ Escape the rut: eat a variety of foods to get a balance of nutrients.
35

Carbohydrate: The Energy Nutrient

Adequate carbohydrates are critical for optimal physical and mental 

performance. 

Carbohydrates:

➲ Provide a quick start

➲ Deliver endurance fuel

➲ Increase alertness

➲ Fuel short bursts of energy

➲ Ensure quick recovery

➲ Provide energy that lets you do the work to build muscle size and strength

Carbohydrate is the ultra–premium energy fuel and is vital for endurance 

and strength activities. Foods high in carbohydrates include pasta, bread, 

vegetables, fruit, legumes (like beans, peas, lentils and peanuts), and even 

milk and yogurt. When you digest them, they become blood sugar. Blood sugar 

is then converted into a substance called glycogen, which is stored in your 

muscles and liver as your body’s premium source of available energy.

Glycogen is a high performance fuel, but it burns quickly—and your body can’t 

store that much of it. After about 90 minutes of continuous exercise or during 

a day of intermittent strenuous physical activity, your muscle glycogen gets 

low. High heat and high intensity activity also increase the rate of glycogen 

depletion.

On the other hand, training increases your body’s ability to store glycogen. 

As you get into better shape, your muscles are able to store more glycogen 

to keep you going longer. When you are fit, your muscles are also better at 

replacing glycogen right after exercise. That’s one reason why when you are in 

better shape, you don’t seem as tired as you did when you began training.

Your body makes glycogen from unprocessed carbohydrate–rich sources. Good 

sources of unprocessed carbohydrates include grains (rice, barley, whole grain 

bread, pasta, cereal), legumes, vegetables (spinach, zucchini, broccoli), and 

fruits (blueberries, bananas, and cantaloupe).

Results of not eating enough carbohydrates include:

➲ Lack of endurance: you might have to stop and rest before an activity ends

➲ Decreased muscular strength

➲ Harder to recover: no energy left for later in the day or for the next day

➲ Slower speed: you have to slow down to make it to the end

➲ Reduced concentration: your brain gets fuzzy

➲ Reduced coordination

➲ Chronic fatigue

➲ Lack of motivation

➲ General fatigue and increased irritability

Consuming enough carbohydrate each day is necessary to meet the demands 

of physical training and refill muscle and liver glycogen supplies in between 

training sessions. Use the chart below to determine how many grams of 

carbohydrate you need each day. 

TABLE 1. REQUIRED CARBOHYDRATE INTAKE CALCULATOR

TYPE OF ACTIVITY

RECOMMENDED 

CARBOHYDRATE 

INTAKE, G/KG

RECOMMENDED 

CARBOHYDRATE 

INTAKE, G/LB

Low to Moderateintensity training 

activity, ≈ 30 min/

day

3–5 1.36–2.27

Moderate-intensity 

training activity, ≈ 

60 min/day

5–7 2.27–3.18

Moderate to highintensity endurance 

training, 1–3 hrs/day

6–10 2.72–4.55

Moderate to highintensity training, 

4–5 hrs/day

8–12 3.64–5.45
36

EXAMPLE:

Tim does moderate-intensity exercise for at least 30 minutes each day. He 

weighs 150 lbs. 

Convert weight in lbs to kg by dividing weight in lbs. by 2.2 (skip this step if 

using kg)

 

150/2.2 = 68 kg

Multiply weight in kg by 3 and 5 or weight in lbs by 1.36 and 2.27 (since he 

does PT 30 min/day)

 68 x 3 = 204 or 150 X 1.36 = 204 

 68 x 5 = 340 or 150 X 2.27 = 340

Tim needs between 204 and 340 grams of carbohydrate each day.

MY CARBOHYDRATE NEEDS:

DAILY ACTIVITY LEVEL: 

CARBOHYDRATE RANGE (BASED ON ACTIVITY): TO 

MY WEIGHT IN KG (optional): ÷ 2.2 = 

DAILY CARBOHYDRATE NEEDS: TO 

Protein: For Working Muscles

Dietary protein is considered the body’s building blocks and helps repair the 

body’s tissues. Protein is a necessary component of any performance nutrition 

plan because it:

➲ Builds and repairs muscles and connective tissue

➲ Builds red blood cells

➲ Builds hormones and enzymes

➲ Is a back-up source of energy

Protein is essential for performance. When you are physically active, you work 

your muscles and connective tissues hard. You need protein to build and repair 

injuries to those tissues. In addition, when you run out of carbohydrate stores, 

your body burns protein for energy. Those who are physically active need more 

protein than those who are more sedentary.

As mentioned before, protein is a backup energy source, but don’t rely 

on protein for energy. When you burn protein it is because you are low on 

carbohydrates. Too few carbohydrates and calories causes you to burn valuable 

lean tissue, which weakens your muscles and can decrease overall strength.

How much protein do you need? The Recommended Dietary Allowance (RDA) 

for protein is 0.36 grams per pound body weight. Very active individuals may 

need 1.5–2 times the RDA to repair tissues and build the muscle strength and 

size required for top performance. This does not necessarily mean that when 

you are in training you need to eat twice the amount of protein that you do 

when you are not in training. Most people eat this amount and more without 

even trying.

 

TABLE 2. HOW MANY GRAMS OF PROTEIN DO YOU NEED?

ACTIVITY LEVEL PROTEIN RANGE (grams/lb) 

Sedentary adult 0.4

Physical activity 3-5 x per week 0.5–0.7

Physical activity + strength athlete 0.7–0.8

Physical activity + endurance athlete 0.8
37

You can get all the protein you need from food. Protein is found in foods like 

beef, pork, poultry, fish, beans (such as pinto or black), dairy products, soy, and 

nuts/seeds. You don’t need protein supplements to get enough protein for top 

performance. In fact, too much protein can actually hurt performance. It can 

dehydrate you, put a strain on your kidneys, and cause a loss of calcium. For 

best use of protein, include a small serving (no more than 20–30 grams) in 

your daily meals and planned snacks in order to meet your daily protein needs.

MY PROTEIN NEEDS:

ACTIVITY LEVEL: 

PROTEIN RANGE (BASED ON ACTIVITY): TO 

MY WEIGHT: 

DAILY PROTEIN: TO 

Fat

Fat is a vital part of the diet, provides taste to foods and satisfies hunger. Fat 

is also essential to a performance 

nutrition plan because it:

➲ Provides energy in endurance 

activities

➲ Helps the body maintain insulation 

from the cold

➲ Transports fat–soluble vitamins

Some fat is necessary for 

performance. Fat supplies energy, but 

it takes a while to kick in. Body fat 

doesn’t burn easily—it needs more 

oxygen than carbohydrates to be used for energy, so it is not an ideal fuel for 

high–intensity activity. It also takes time for your body to transport fat from 

your fat cells to your muscles. This means that fat cannot fuel quick bursts 

of activity. Fat does, however, provide an important fuel source for prolonged 

activities. Unlike glycogen, your body can store more fat than you will ever 

need.

The bad news is that too much fat, especially saturated fats, can hurt your 

performance and health. Highly processed, fatty foods, such as fast food, stay 

in your stomach longer than carbohydrates. This means that if you eat a high–

fat meal before heading out for a long run or a fitness class at the gym, the fat 

will sit heavy in your stomach and make you feel sluggish.

A high–fat diet also contributes to obesity. Excess body fat can lower your 

potential to reach optimum performance and negatively affect your physical 

appearance. Excessive dietary fat also increases your risk of developing 

heart disease, stroke, and cancer—being physically active does not make you 

exempt from these conditions.

For top performance and to maintain a healthy body weight, you should limit 

your fat intake to 20 to 25 percent of your daily calorie intake, or the amount of 

calories remaining after carbohydrate and protein needs have been accounted 

for. Choose healthier sources of fat such as nuts, olive oil, peanut butter, and 

avocados, which not only provide important nutrients, but also have added 

health benefits. 

TABLE 3. PORTION SIZE AND GRAMS OF PROTEIN FOR SPECIFIC FOODS

FOOD SERVING SIZE PROTEIN (grams)

Meat 

(beef, poultry, fish)

3 oz cooked (size of a 

deck of cards)

21–25 g

Milk or Yogurt 1 cup 8 g

Soy Milk 1 cup 10 g

Cheese 1 oz 7 g

Egg (white) 1 medium 6 g

Beans 1 cup cooked 12 g

Peanut Butter 2 tablespoons 8 g

Nuts or Seeds 1⁄4 cup 5 g

Tofu 3 oz (1/5 block) 10 g

Grains (pasta, rice) 1 cup cooked 6 g

Vegetables 1⁄2 cup cooked 2 g
38

Hydration

It doesn’t take much water loss for performance to suffer. A 1% dehydration 

(as measured by change in body weight) has been shown to have a slightly 

negative influence on mental function—slowed working memory, increased 

tension/anxiety and fatigue, and increased errors on visual vigilance. A 2% 

dehydration has a more severe impact on mental function, mood, and fatigue.

One can become easily dehydrated regardless of fitness level, body 

composition, or age. Dehydration happens quickly with physical activity, 

especially in extreme climates. The slump one feels in the mid-afternoon could 

be from the consumption of a large meal or the affect of inadequately hydrating 

throughout the morning.

Weight loss can be used to measure water loss. Weight lost over several hours 

of physical activity is body water lost in the form of sweat. In a 150-lb person, 

a 1.5 lb weight loss would be a loss of 1% of body weight and about 3 cups of 

sweat.

General Tips 

➲ Monitor fluid loss (weighing before/after physical activity, urine color).

➲ Consume water throughout the day regardless of the environment or 

situation.

➲ Minimize or discontinue use of energy drinks.

To avoid dehydration that can harm your performance and health, you might 

have to make yourself drink when you are not thirsty. Follow these steps to 

prevent dehydration:

➲ Make water your first choice of fluids. Cool, plain water is the best 

performance fluid replacer for any physical activity that lasts less than 

60–90 minutes. Water is always better than soda, energy drinks, coffee, 

beer or full-strength fruit juice, and equal to sports drinks for replacing the 

fluid you lose. Cool water is absorbed into your bloodstream quickly and 

has none of the drawbacks that other fluids can have.

Don’t wait until you are thirsty to drink.

➲ By the time you feel thirsty you are already dehydrated.

➲ Drink beyond your feeling of thirst. If you stop drinking when your thirst is 

satisfied, you have replaced only about two–thirds of the water you have 

lost.

➲ Sip frequently rather than gulp all at once; drinking small amounts of fluids 

at a time is more effective than large amounts only occasionally.
39

Monitor Fluid Loss

➲ Monitor urine color; when you are hydrated, urine is clear or pale yellow. It 

is dark yellow or brown when you are dehydrated.

➲ Weigh yourself before and after activity to see how much water you have 

lost. Drink 2–3 cups for every pound you lose during physical activity.

Drink regularly and frequently. Drink at least 8–10 cups of water a day at 

regular intervals. In extreme climates you will need even more water to prevent 

dehydration.

Alcohol

Alcohol (beer, wine, or spirits) is not a performance-enhancing beverage and 

contributes to dehydration. Alcoholic beverages add empty calories that may 

contribute to weight gain and some nutrient deficiencies.

If you decide to drink alcohol, do so in moderation. The Dietary Guidelines for 

Americans recommend that if you choose to drink alcoholic beverages, do not 

exceed one drink per day for women or two drinks per day for men. 

A standard drink is equal to 12 ounces of beer, 8 ounces of malt liquor, 5 

ounces of wine, and 1.5 ounces or a “shot” of 80–proof distilled spirits or 

liquor (e.g., gin, rum, vodka, or whiskey).

Nutrient Timing for Peak 

Performance

Nutrient timing involves proper fueling strategies before, during and after 

physical training sessions and other strenuous activity. Solid strategies for 

eating and hydrating before, during and after exercise are essential. Follow 

these tips and recommendations. 

BEFORE strenuous activities, build up your energy stores and hydrate 2–4 

hours before by:

➲ Eating a snack or small meal

» Note: if training first thing in the morning, eat a small carbohydrate 

snack, such as a banana one hour before exercise

➲ Drinking a minimum of 2–3 cups of water.

DURING your workout:

Sessions lasting 60 minutes or less:

➲ Drink 1⁄2 to 1 cup of water for every 15–20 minutes during your workout. 

If you are sweating heavily, consume fluids at the rate lost (not to exceed 

1.5 liters or 11⁄2 canteens per hour) or as much as you can tolerate.

For sessions lasting 60–90 minutes or more: 

➲ Glycogen levels start to dwindle, especially if you are only drinking 

water. After exceeding the 60 minute mark, consume 10–20 grams of 

carbohydrate (banana, sports drink, commercial sports bar or granola bar, 

gel shot, etc.) every 20–30 minutes. 

➲ Continue drinking 1⁄2 to 1 cup of fluid every 15–20 minutes. Sports drinks 

can have added performance benefits during activity lasting longer than 

60 minutes as they provide carbohydrates that help refuel glycogen stores 

and and maintain blood sugar levels. They also contain electrolytes, like 

salt, which help you retain body water.

Alternatives to sports drinks:

Dilute any 100% fruit juice with an equal amount of water. Add 1/8 

teaspoon salt per quart (four 8–oz cups). This mix closely approximates the 

carbohydrate, sodium, and potassium of commercially available sport drinks.

Mix 1/3 cup sugar and 1/8 teaspoon salt per quart (four 8–oz cups) of water. 

Flavor with unsweetened beverage base.
40

AFTER your workout:

After heavy work or exercise, refuel to replenish your energy and start preparing 

your body for the next training session.

Fuel: Focus on eating protein and a carbohydrate–rich food within 30–60 

minutes after exercise.

Suggested carbohydrate/protein snacks include low–fat chocolate milk, 100% 

fruit juice (8 oz) and a handful of nuts, whole–grain bread with peanut butter 

and banana, low–fat yogurt plus fruit, or a commercial sports bar.

Optimize glycogen refueling by consuming 50–100 grams of carbohydrate in 

your beverage or food within 30–60 minutes of exercise and every 2–4 hours 

thereafter.

Fluids: Continue to drink fluids and rehydrate.

Drink 2–3 cups of fluid for every pound lost during activity. As indicated before, 

drinking small amounts of fluid at a time is more effective than large amounts 

occasionally.

Drink until urine is clear or light yellow.

Avoid alcohol as a fluid replacement. If you do drink beer after activity, drink 

1–2 cups of water or diluted juice at the same time to counter the dehydrating 

effects of alcohol.

The post-workout fuel choices along with a complete balanced meal within 3–4 

hours of activity will replace electrolytes.

Dietary Supplements

Many people use dietary supplements to 

enhance their performance or for weight 

loss. Dietary supplements are products 

taken that contain a “dietary ingredient” 

such as vitamins, minerals, amino acids and 

herbs or botanicals. They come in many forms, 

including tablets, capsules, powders, energy bars, 

and liquids. It is important to know that dietary 

supplements are not tested or approved by the FDA 

prior to market, are often unnecessary, and can be dangerous and expensive. 

The most commonly tainted dietary supplements are those intended for 

bodybuilding, weight loss, diabetes, and sexual enhancement. Dietary 

supplements cannot offset the unfavorable effects of poor food choices. 

Consume whole foods as the best source for an edge on performance.

If you do decide to take a supplement, be smart! Educate yourself and seek 

advice from a healthcare professional first. 

HELPFUL DIETARY SUPPLEMENT RESOURCES:

Human Performance Resource Center (HPRC)—Dietary Supplements. HPRC 

is a human performance optimization (HPO) website for U.S. Warfighters, 

their families, and those in the field of HPO who support them. The dietary 

supplement tab provides the information and tools necessary to help you make 

an informed decision about dietary supplements. For more information visit: 

http://bit.ly/hprcsupplements

Operation Supplement Safety (OPSS) is an initiative of the Human 

Performance Resource Center (HPRC) and the DoD to inform military 

personnel, their families, and retirees about dietary supplements and how to 

choose them wisely. Find information sheets, videos, answers to frequently 

asked questions about supplements, print materials and more at: http://bit.ly/

hprcopss

Natural Medicines Comprehensive Database provides scientifically reliable 

answers to questions about dietary supplements and alternative therapies. 

The database includes information on the safety, benefits, side effects, and 

drug interactions of dietary supplements. You can access the database via 

HPRC-online or OPSS website.
41

Energy Drinks

Many individuals reach for energy drinks for a mid-day pick-me-up or to make 

it through a long night shift. But do energy drinks help individuals do their 

job, or do they hinder their ability to perform? Energy drinks are not the 

same as sports drinks and should never be used for hydration — cool, plain 

water should always be a first choice for hydration. Energy drinks generally 

contain large quantities of caffeine and may contain other ingredients, most 

of which do absolutely nothing to enhance health. Also, the large quantities 

of caffeine and other stimulants many energy drinks contain can actually 

increase dehydration, and may also lead to increased anxiety, upset stomach, 

shakiness, headaches, and sleep issues. These potential side effects can 

actually reduce an individual’s ability to perform, NOT enhance it.

If you are consuming something that advertises itself as an energy product, 

such as energy drinks or energy shots, you are probably helping yourself to a 

hefty dose of stimulants. 

The main active ingredient in these products is caffeine. Caffeine is a drug and 

should be respected, not abused. Caffeine can be used to enhance and extend 

performance however, too much can degrade performance. 

Beware “energy” products contain other stimulants besides caffeine, such as 

guarana, taurine, ginseng, i-carnitine, creatine and/or glucuronalctone.

Performance degradation from too much/many stimulants:

➲ Dehydration and upset stomach

➲ Anxiety

➲ Shakiness

➲ Headaches

➲ Death from overdose (some may not vomit before they reach toxic levels)

Instead of reaching for energy drinks, it’s best to feed your body energy 

throughout the day:

➲ Snack on carbohydrates and energy-rich foods such as dried fruits, nuts, 

trail mix, a commercial sports bar or low-fat chocolate milk.

➲ Drink cool, plain water frequently, even if you aren’t thirsty.

➲ Get at least 8 hours of sleep if you anticipate a long work day or a late 

night shift the following day. With a full sleep bank, you’ll feel more alert 

and able to stay awake naturally.
42

Food Choices

Whether you are eating at home or eating out, you can maintain a performance 

diet with proper planning and tools to help you make the best nutrition choices. 

The following pages provide information to help you make performance 

nutrition choices anytime, anywhere. 

Tips to Save Money at the 

Grocery Store

1. Plan menus and make a 

grocery list: Make it fun and 

involve your family or friends 

in helping you design a healthy 

menu. 

2. Shop seasonally: Buy fresh 

fruits and vegetables that are 

in season to help you get the 

freshest produce at the lowest 

cost. Visit your local farmer’s 

market. For produce that is not 

in season, frozen and/or canned 

fruits and vegetables (with little 

or no added salt or sugar) are a 

nutritious option.

 

3. Shop the perimeter; then think meatless: Stick to the outer edge of the 

supermarket where you will find fresh produce, meats, dairy products, and 

breads. Then, shop the aisle(s) with meatless alternatives like beans. Aim 

for at least one meatless meal/week. 

For ideas, visit http://www.meatlessmonday.com

4. Use coupons and inserts: Clipping coupons or printing them from 

websites can save you 10–15% on your grocery bill. Consider joining 

your supermarket’s shoppers club to enjoy price specials or to receive 

additional coupons. If you shop at the Commissary, use your Commissary 

Rewards Card. You can redeem coupons electronically after you register it 

online. Visit http://www.commissaries.com/rewards/ for more information 

on the benefits of registering your Commissary Reward Card. 

5. Compare unit prices: Locate the unit price (price per ounce, pound, 

or pint) on the shelf tag directly below the product. Use it to compare 

different brands and different sizes of the same brand to help you decide 

which item is the best buy.

6. Use MyPlate to guide your food choices when shopping:

Make 1⁄2 of your plate fruits and vegetables.

➲ Choose quality carbohydrates; make half your grain choices 

➲ whole grains.

➲ Select lean proteins; don’t forget to include low-fat dairy.

➲ Use healthy fats such as olive oil or canola oil.

For more helpful hints, visit http://bit.ly/MyPlateonBudget 
43

Tips For Cooking At Home

1. Plan ahead:

➲ Write out a weekly menu and corresponding grocery list.

➲ Try recipes with 5 ingredients or less to save time.

➲ Use phone apps such as My Family Meal Planner LightTM which 

includes menus and corresponding grocery lists. 

2. Purchase staples to have on-hand:

➲ Protein Foods: Boneless, skinless chicken breasts, lean ground beef, 

frozen fish filets, low-sodium canned beans, eggs, yogurt, cottage 

cheese, canned chicken or fish

➲ Grains: Brown rice, whole-wheat pasta, whole-grain breads, baked 

potatoes

➲ Veggies: Frozen, canned, or fresh veggies, pre-packaged salad greens, 

Lower-sodium pasta sauce

➲ Fruits: Fresh, frozen, or canned fruits in their own juice. 

➲ Miscellaneous: Low-fat dressings (or make your own to save money 

and store in the refrigerator), low-sodium soups (< 600 mg sodium).

3. Invest in good-sealing storage containers to keep leftovers: 

➲ Pyrex containers, Tupperware, Zip-lock bags

4. Choose healthy frozen meals to have on hand for dinner. Read the food 

label and choose a meal that meets the following criteria:

➲ 300–450 calories, <600 mg of sodium, <10 g of total fat.

5. Pack your lunch: This saves you money and time in the long run.

6. Find and utilize a cooking buddy (spouse, friend, your child): This is a 

great time to bond and learn together!

7. Break out the slow-cooker: 

➲ You can prepare some meals the night before and then just dump the 

ingredients in the slow-cooker the next morning.

➲ Cook large batches on the weekend and freeze or refrigerate leftovers 

to use during the work-week.

When you’re shopping for...

Vegetables 

and Fruits

Buy a wide variety of fruits and vegetables.

When fresh foods aren’t available, choose frozen or canned vegetables and 

fruits in water without added sugars, saturated and trans fat, or salt. 

Buy fruits and vegetables that are good sources of fiber, such as beans, peas, 

oranges, bananas, strawberries and apples. 

Buy more vegetables to snack on including carrot and celery sticks, broccoli, 

cherry tomatoes and cauliflower. 

For desserts, buy fresh or canned fruits (in water without added sugars), dried 

fruit (without added sugars), and gelatin that contains fruit, instead of baked 

goods and sweets.

Avoid buying a lot of fruit juice. It doesn’t provide the fiber whole fruit does and 

it’s not as good at satisfying hunger.

Milk, 

Cheese, 

Butter & 

Eggs

Select fat-free (skim) or low-fat (1%) milk. 

Choose fat-free, low-fat or reduced-fat chesses. 

Use egg white or egg substitutes instead of egg yolks. (Substitute two egg 

whites for each egg yolk in recipes that call for eggs.

Instead of buying butter, choose margarines that contain “O grams trans-fat” 

(these usually come in in tubs). 

Stay away from buying butter, cream, and ice cream. Save it for special occasions and, even then, limit how much you consume. These items contain more 

saturated fat than whole milk. 

Watch out for the saturated and/or partially hydrogenated fats hidden in casseroles, bakery goods, desserts and other foods. 
44

Tips to Increase Fruit and Vegetable Consumption

Vegetables 

➲ Plan or choose at least one main meal centered around vegetables (plain 

baked potato, veggie soup, veggie stir-fry, or a bean dish). Then, add other 

healthy foods to round out your nutrition intake. 

➲ Order or pack a main dish veggie salad for lunch topped with lean protein 

(hard-boiled egg, lean chicken, low-fat cottage cheese, turkey, or ham). Go 

easy on the dressing.

➲ Include a cup of green salad and a cup of cooked vegetables (fresh, 

frozen, or canned) at dinner every night. 

➲ Substitute a green salad or a baked potato with low-fat toppings for your 

fried vegetable when dining out.

➲ Pack raw, hardy veggies for a snack (carrot sticks, celery sticks, grape 

tomatoes, raw broccoli, bell-pepper strips). Bring a side of low-fat dressing, 

hummus, or nut butter for dipping if desired. 

» Save Money: Prepare veggies ahead of time (peel and/or cut). Store 

them in zip-lock bags or a well-sealed container. 

» Splurge: Purchase already peeled and cut veggies.

➲ Make your own veggie smoothie at home using spinach or kale. Store 

extras in the freezer for up to 2 weeks or in the refrigerator for up to 3 

days.

Fruits

➲ Top your cereal or yogurt with fresh, frozen, or dried fruit. Drink < 8 oz. of 

100% juice per day with breakfast (choose mostly whole fruits).

➲ Pack or choose a fresh fruit at lunch or for your snack. Substitute it for 

your usual afternoon candy-bar! 

» Save Money: Buy fresh fruit in-season and/or frozen fruit. Wash and 

prep ahead of time.

» Splurge: Purchase pre-peeled and/or pre-cut fresh fruit.

➲ For dessert, have a fruit salad, a piece of fresh fruit, or a serving of 

canned fruit (packed in its own juice or water). 

➲ Prepare your own fruit smoothie at home using frozen or fresh fruit. 

Store extras in the freezer for up to 2 weeks or in the refrigerator for up to 

3 days. 

➲ Make your own trail mix. Combine 1⁄4 cup of dried fruit with 1 oz. of nuts 

or seeds. Take it with you for a healthy, mid-afternoon snack.

Meat, 

Poultry, Fish 

& Nuts

Buy and prepare more fish. You should eat one serving of grilled or baked fish 

at least twice a week. Avoid fried fish. 

Instead of using cream sauce with fish, use lemon juice and spices to add 

flavor. 

Buy “choice” or “select” grades of beef rather than “prime,” and be sure to trim 

off the fat before cooking. 

When buying or eating poultry, choose the leaner light meat (breasts) rather 

than the fattier dark meat (legs and thighs). Try the skinless version or remove 

the skin yourself.

Choose substitutes for red meat such as dried beans, peas, lentils, or tofu 

and use them as entrees or in salads and soups. A one-cup serving of cooked 

beans, peas, lentils or tofu can replace a two-ounce serving of meat, poultry or 

fish.

Bread & 

Baked 

Goods

Choose whole-grain, high-fiber breads, such as those containing whole wheat, 

oats, oatmeal, whole rye, whole grain corn and buckwheat. Choose breads and 

other foods that list whole grains as the first item in the ingredient list. 

Limit the amount of bakery products you purchase, including doughnuts, pies, 

cakes and cookies. Look instead for fat-free or low-fat and low-sodium varieties 

of crackers, snack chips, cookies and cakes. 

Check for store-baked goods that are made with polyunsaturated or monounsaturated oils, skim or reduced-fat milk, and egg whites. 

Instead of buying a raisin bran muffin, buy a loaf of raisin bread and enjoy a 

slice for breakfast or lunch.

Oils, 

Dressings & 

Shortenings

Buy and use fats and oils in limited amounts.

When buying oils for cooking, baking or in dressings or spreads, choose 

the ones that have lowest saturated fats, trans fats and cholesterol – including canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil 

and sunflower oil. 

Stay away from buying palm oil, palm kernel oil, coconut oil and cocoa butter—these are high in saturated fats.

Buy a nonstick vegetable spray or nonstick pan. 

Choose reduced-fat, low-fat, light or fat-free salad dressings (if you need to 

limit your calories) to use with salads, for dips or as marinades.
45

EXAMPLE OF A 2200 CALORIE MEAL PLAN

BREAKFAST CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

2.5 Fruits

1 Banana 105 27 0 1

1 Orange 87 22 0 2

1/2 cup of 100% 

Apple Juice 60 16 0 0

2 Grains

1 cup of 

Unsweetened 

Cereal

100 20 2 3

1 slice of 100% 

Whole Wheat 

Bread

80 15 1 3

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

1 oz. Protein 1 Scrambled Egg 

(large) 91 1 7 6

3 Other

1 tsp. Margarine 34 0 4 0

1 cup of 

Black Coffee 2 0 0 0

Water 0 0 0 0

Breakfast TOTALS: 649 113 14 23

LUNCH CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

2 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1/2 cup Fresh 

Cucumber (sliced 

or chopped)

7 1 0 0

1/2 cup Fresh 

Tomato (sliced or 

chopped)

19 4 0 1

2 Grains 1 small Whole 

Wheat Bun 120 22 2 4

1 Dairy

3 oz. Roasted, 

Skinless, 

Boneless 

Chicken Breast

103 0 2 21

1 oz. Protein 1 cup of 

Skim Milk 90 12 0 8

3 Other

2 tbsp. ReducedFat Ranch 

Dressing

80 7 6 0

1 tsp. Yellow 

Mustard 3 0 0 0

Water 0 0 0 0

Lunch TOTALS: 437 49 10 35

MID-AFTERNOON SNACK CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

1/2 Fruit

1/4 cup Raisins 

(not tightly 

packed)

109 29 0 1

2 oz. Protein and 

2 tsp. Oil

1 oz. DryRoasted 

Almonds (22 

whole kernels)

169 5 15 6

Snack TOTALS: 278 34 15 7

MID-MORNING SNACK CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

1 Fruit 1 Fresh, MediumSized Apple 72 19 0 0

Snack TOTALS: 72 19 0 0
46

DINNER CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

3 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1 cup of 

Steamed 

Broccoli

55 11 1 4

1 small Baked 

Potato 128 29 0 3

1 Fruit 1 cup of Fresh 

Strawberries 46 11 1 1

6 oz. Lean Protein

6 oz. Grilled 

Tilapia 162 0 3 34

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

3 Other

2 tbsp. Oil & 

Vinegar Dressing 150 1 16 0

1 tbsp. Regular 

Margarine 101 0 11 0

Water 0 0 0 0

Dinner TOTALS: 747 67 32 51

CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

Daily TOTALS: 2183 282 71 116

EXAMPLE OF A 2600 CALORIE MEAL PLAN

BREAKFAST CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

3 Fruits

1 Banana 105 27 0 1

1 Orange 87 22 0 2

1 cup of 100% 

Apple Juice 120 31 0 0

2 Grains

1 cup of 

Unsweetened 

Cereal

100 20 2 3

1 slice of 100% 

Whole Wheat 

Bread

80 15 1 3

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

1 oz. Protein 1 Scrambled Egg 

(large) 91 1 7 6

3 Other

1 tsp. Margarine 34 0 4 0

1 cup of 

Black Coffee 2 0 0 0

Water 0 0 0 0

Breakfast TOTALS: 709 128 14 23

MID-MORNING SNACK CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

1 Grain

1 oz. or 20 

Unsalted Mini 

Pretzels

110 25 0 3

1 Dairy 1 container 

(6 oz.) 90 16 0 5

Snack TOTALS: 200 41 0 8
47

LUNCH CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

2 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1/2 cup Fresh 

Cucumber (sliced 

or chopped)

7 1 0 0

1/2 cup Fresh 

Tomato (sliced or 

chopped)

19 4 0 1

2 Grains 1 cup of Cooked 

Brown Rice 218 45 2 5

4 oz. Lean Protein

4 oz. Roasted, 

Skinless, 

Boneless 

Chicken Breast

137 0 3 27

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

2 Other

2 tbsp. ReducedFat Ranch 

Dressing

80 7 6 0

1 tsp. Yellow 

Mustard 3 0 0 0

Water 0 0 0 0

Lunch TOTALS: 566 72 11 42

MID-AFTERNOON SNACK CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

1.5 Fruit

1 Fresh, MediumSized Apple 72 19 0 0

1/4 cup Raisins 

(not tightly 

packed)

109 29 0 1

2 oz. Protein and 

2 tsp. Oil

1 oz. DryRoasted 

Almonds (22 

whole kernels)

169 5 15 6

Snack TOTALS: 350 53 15 7

CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

Daily TOTALS: 2572 361 72 131

DINNER CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

3 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1 cup of 

Steamed 

Broccoli

55 11 1 4

1 small Baked 

Potato 128 29 0 3

1 Fruit 1 cup of Fresh 

Strawberries 46 11 1 1

6 oz. Lean Protein

6 oz. Grilled 

Tilapia 162 0 3 34

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

3 Other

2 tbsp. Oil & 

Vinegar Dressing 150 1 16 0

1 tbsp. Regular 

Margarine 101 0 11 0

Water 0 0 0 0

Dinner TOTALS: 747 67 32 51
48

EXAMPLE OF AN 1800 CALORIE MEAL PLAN

BREAKFAST CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

1 Fruit 1 Orange 87 22 0 2

1 Grain

1 slice of 100% 

Whole Wheat 

Bread

80 15 1 3

1 Dairy

1 container 

(6 oz) Light 

Yogurt

90 16 0 5

1 oz. Protein 1 Scrambled Egg 

(large) 91 1 7 6

3 Other

1 tsp. Margarine 34 0 4 0

1 cup of 

Black Coffee 2 0 0 0

Water 0 0 0 0

Breakfast TOTALS: 384 54 12 16

MID-MORNING SNACK CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

1 Fruit 1 Fresh, Medium-Sized Apple 72 19 0 0

Snack TOTALS: 72 19 0 0

LUNCH CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

2 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1/2 cup Fresh 

Cucumber (sliced 

or chopped)

7 1 0 0

1/2 cup Fresh 

Tomato (sliced or 

chopped)

19 4 0 1

2 Grains 1 small Whole 

Wheat Bun 120 22 2 4

4 oz. Lean 

Protein

3 oz. Roasted, 

Skinless, 

Boneless 

Chicken Breast

103 0 2 21

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

2 Other

2 tbsp. ReducedFat Ranch 

Dressing

80 7 6 0

1 tsp. Yellow 

Mustard 3 0 0 0

Water 0 0 0 0

Lunch TOTALS: 437 49 10 35

MID-AFTERNOON SNACK CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

1/2 Fruit

1/4 cup Raisins 

(not tightly 

packed)

109 29 0 1

2 oz. Protein and 

2 tsp. Oil

1 oz. DryRoasted 

Almonds (22 

whole kernels)

169 5 15 6

Snack TOTALS: 278 34 15 7
49

Contact a Registered Dietitian if you have questions or concerns 

about your specific caloric requirements. For more ideas and to 

create a personalized meal plan, visit Army H.E.A.L.T.H at 

http://armyhealth.pbrc.edu.

Tips for Eating Healthier When Dining Out

General Tactics: 

Your target is to eat for performance, whether you are eating in a restaurant, 

snacking in front of the TV, or sitting at the dinner table. Here are some tactics 

you can use to eat for performance:

➲ Choose quality carbohydrates like whole grain breads and cereals, pasta, 

rice, beans, lentils, fruit, milk, and yogurt.

➲ Make half your plate full of fruits and vegetables.

➲ Choose lean protein.

➲ Choose low–fat and fat–free dairy products.

➲ Eat heart healthy fats like vegetable oil (olive or canola oil), 

➲ nuts, seeds, and avocados.

➲ Get vitamins and minerals through food first—don’t rely on 

➲ supplements.

➲ Make water your first choice for hydration

DINNER CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

3 Vegetables

2 cups of Leafy 

Greens for Salad 15 3 0 1

1 cup of 

Steamed Broccoli 55 11 1 4

1 small 

Baked Potato 128 29 0 3

1 Fruit 1 cup of Fresh 

Strawberries 46 11 1 1

4 oz. Lean 

Protein

4 oz. Grilled 

Tilapia 108 0 1 24

1 Dairy 1 cup of 

Skim Milk 90 12 0 8

3 Other

2 tbsp. Oil & 

Vinegar Dressing 150 1 16 0

1 tbsp. Light 

Margarine 45 0 5 0

Water 0 0 0 0

Dinner TOTALS: 637 67 24 41

CALORIES CARBS 

(G) FAT (G) PROTEIN (G)

Daily TOTALS: 1808 223 61 99
50

At Fast Food, Food Court, or Sit-Down Restaurants

➲ Choose grilled or baked sandwiches and entrees:

» Choose sandwiches with < 300 calories (skip the mayonnaise or 

substitute mustard for mayonnaise/ special sauce and save 100–

300 calories)

» Choose entrees with < 500 calories

» Look for menu items designated as healthier

» Look for the “Better for You” logo on menu items in MWR facilities 

➲ Order 1 slice of veggie pizza or thin-crust cheese pizza

➲ Substitute a side-salad with low-fat dressing, fresh fruit, or baked potato in 

place of a not-so-healthy side (french fries, onion rings) 

➲ Drink water instead of a sugary beverage (regular soda, sweetened tea, 

fruit-ade, etc.)

➲ Order a kids’ meal rather than a “value meal” with “light” lemonade, white 

milk, or ice-water

➲ Skip or ask for salad dressing and other high-fat condiments on the side 

(sauces, butter) to better control portions and calories

➲ Split entrees with a friend, relative, or spouse

➲ Limit your consumption of alcohol; alcoholic beverages contain empty 

calories and can stimulate your appetite which can lead to over-eating 

➲ Stop when you are satisfied; take leftovers with you if you have access to 

refrigeration 

A Guide to Recommended Daily Servings

Recommended Daily Servings 

by Food Group** What Counts as a Serving?*

8 Cups of Fruit and Vegetables**

What Counts as 1 Cup of Fruit?*

• 1 medium-sized fresh fruit

• 1 cup of fresh or canned fruit

• 1⁄2 cup dried fruit

What Counts as 1 Cup of Vegetables?*

• 2 cups of leafy greens

• 1 cup of cooked or raw veggies

• 1 small baked potato

3–8 oz. Grains **

What Counts as 1 oz?*

• 1 cup dry cereal

• 1⁄2 cup cooked cereal, pasta, rice

• 1 slice of bread

• 1⁄2 bun or 1⁄2 English muffin

5–10 oz. Proteins**

What Counts as 1 oz?*

• 1 oz. cooked meat, fish, poultry

• 1⁄4 cup cooked beans

• 1 egg

• 1⁄4 cup tofu

• 1 tbsp. nut butter

• 1⁄2 oz. nuts (11-12 whole almonds, 24 pistachios, 

7 walnut halves)

3–4 Cups of Dairy**

What Counts as 1 Cup?*

• 1 cup (8 oz) of milk, yogurt

• 1 1⁄2 oz. hard cheese

• 2 slices of processed cheese

• 1/3 cup shredded cheese

Added Oils: Use sparingly (5–8 

tsp. /day)**

3 tsp. = 1 tbsp.

What Counts as Added Oils?*

• Vegetable oil, margarine, butter, salad dressing, 

mayonnaise, coffee creamer, etc.

1 tsp. = approx. 5 g total fat
51

Food and Ingredient Label Reading

Be a smart shopper! With so many options available in the grocery store, it is 

hard to know which ones are the healthiest choice. Before making your food 

selection, take a few moments to read and compare the Nutrition Facts labels 

and the ingredient lists. The Nutrition Facts label can help you determine foods 

lowest in sodium and sugar, and those highest in fiber, vitamins, and minerals. 

Ingredient lists are a great way to learn what is in a packaged food item. 

Foods and beverages that are minimally processed and contain whole-food 

ingredients are always the best choice. The following examples can help you 

identify what to look for when reading and comparing labels.

Notes

Ingredients: Look for yogurt with fewer than five ingredients, no added sugar, and live 

active cultures.

Nutrition: Choose yogurt that has at least 8 grams of protein per 6 oz. serving and at 

least 30% Daily Value for Calcium. When additives replace real food ingredients, nutrition 

declines!

Nutrition Facts

Serving Size 1 container (170g)

Servings Per Container 8

Ingredients: Cultured Pasteurized Grade A Low Fat Milk, Sugar, Blackberries, Modified Corn 

Starch, Kosher Gelatin, Citric 

Acid, Colored with Beet Juice, 

Ticalcium Phosphate, Natural 

Flavor Pectin, Vitamin A Acetate, 

Vitamin D3.

Protein 5g 10%

Calcium 20%

Nutrition Facts

Serving Size 1 container (170g)

Servings Per Container 1

Cultured Grade A Reduced Fat 

Milk, Pectin.

CONTAINS ACTIVE YOGURT 

CULTURES INCLUDING L ACIDOPHILUS

Protein 8g 16%

Calcium 30%

Yogurt A

Number of ingredients: 11

Yogurt B

Number of ingredients: 2

Nutrition Facts

Serving Size 1 container (170g)

Servings Per Container 8

Whole Grain Rolled Oats 

(With Oat Bran), Sugar, Peach 

Flavoured and Coloured Dehydrated Apple Flakes (Dehydrated Apple Flakes [Sulfites], 

Artificial Peach Flavour, Calcium 

Stearate, Citric Acid, Color), 

Powdered Creaming Agent (Hydrogenated Coconut Oil, Hydrogenated Palm Oil, Corn Syrup 

Solids, Sodium Caseinate [Milk], 

Mono and Diglycerides, Sodium 

Silicoaluminate, Dipotassium 

Phosphate, Salt, Guar Gum, 

Calcium Carbonate (Thickener), 

Artificial Flavour.

CONTAINS OAT, SULPHITE, 

MILK, AND SOY INGREDIENTS. MAY CONTAIN WHEAT.

Sodium 160mg 

20%

Dietary Fiber 2g 25%

Sugars 9g

Nutrition Facts

Serving Size 1⁄2 cup dry (41g)

Servings Per Container 18

Whole Grain Oats

Protein 5g 10%

Sodium 0mg 0%

Dietary Fiber 5g 25%

Sugars 1g

Oatmeal A

Number of ingredients: 1

Oatmeal B

Number of ingredients: 15

Notes

Ingredients: Oatmeal should contain one ingredient: oats! 

Nutrition: Choose oatmeal that has 

at least 3 grams of dietary fiber 

per serving and no more than 1 

gram of sugar. There should also 

be zero grams of sodium.
52

Nutrition Facts

Serving Size 1 oz. (28g)

Servings Per Container 1

Potatoes, Sunflower Oil and/

or Corn Oil, and Salt. No Preservatives.

Nutrition Facts

Serving Size 1 oz. (48g)

Servings Per Container 14

Rice Flour, Vegetable Oil 

(Contains One or More of the 

Following: Corn Oil, Cottonseed Oil, Soybean Oil, and/

or Sunflower Oil), Dried Potatoes, Corn Flour, Maltodextrin, 

Wheat Starch, Modified Rice 

Starch, Sugar and Triglycerol 

Mon-Oleate, Contains 2% or 

Less of: Malted Barley Flour, 

Wheat Bran, Salt, Dried Black 

Beans, Whey, Buttermilk, 

Monosodium Glutamate, 

Garlic Powder, Coconut Oil, 

Natural and Artificial Flavors, 

Onion Powder, Dextrose, Sour 

Cream (Cream, Nonfat Milk, 

Cultures), Cultured Nonfat 

Milk, Citric Acid, Lactic Acid, 

Apple Cider Vinegar, Nonfat 

Milk, Vinegar, Disodium Inosinate, Disodium Guanylate, 

Sodium Caseinate, Modifieed 

Food Starch, and Soy Protein.

Potato Chips A

Number of ingredients: 4

Potato Chips B

Number of ingredients: 37

Notes

Ingredients: Ingredients 

should be simple and easy to 

pronounce. Potatoes should be 

the first ingredient and there 

should be no hydrogenated oil.

Sweetened Iced Tea

Number of ingredients: 11

Unsweetened Iced Tea

Number of ingredients: 3

Notes

Ingredients: Choose unsweetened 

varieties for less ingredients and no 

added sugar. Ingredients are listed 

in order from greatest amount to 

the least. There should not be more 

sugar than tea in iced tea!

Nutrition: Unsweetened tea 

should have zero calories and zero 

grams of sugars.

Nutrition Facts

Serving Size 12 fl. Oz. (240mL)

Servings Per Container 2

Purified Water, Green Tea, 

Ascorbic Acid (Vitamin C)

Calories 0 

Total Carb 0g 

Sugar 0g

Nutrition Facts

Serving Size 12 fl. Oz. (240mL)

Servings Per Container 2

Water, High Fructose Corn 

Syrup, Tea, Phosphoric Acid, 

Sodium Hexametaphosphate (to 

protect flavor), Potassium Sorbate and Potassium Benzoate 

(preserve freshness), Caramel 

Color, Calcium Disodium EDTA 

(to protect flavor), Natural Flavor, 

Red 40.

Calories 130 

Total Carb 34g 

Sugar 1g

52
53

Nutrition Facts

Serving Size 1 slice (48g)

Servings Per Container 14

Organic Whole Wheat Flour, 

Water, Cracked Wheat, Wheat 

Bran, Honey, Molasses, Soybean Oil, Salt and Yeast.

Sodium 45mg 2%

Dietary Fiber 4g 15%

Sugar 1g

Iron 8% 

Wheat Bread A

Number of ingredients: 8

Wheat Bread B

Number of ingredients: 24

Nutrition Facts

Serving Size 1 oz (28g)

Servings Per Container 20

Enriched Wheat Flour, Water, 

Wheat Gluten, High Fructose Corn 

Syrup, Honey, Yeast, Contains 2% 

or Less of: Vegetable Oil (Soybean 

and/or Cottonseed Oils), Brown 

Sugar, Salt, Dough Conditioners 

(Mono- And Diglycerides, Ethoxylated Mono- and Diglycerides, 

Ascorbic Acid, Azodicarbonamide, 

Enzymes), Calcium Sulfate, Calcium 

Propionate (Preservative), Distilled 

Vinegar, Guar Gum, Yeast Nutrients 

(Monocalcium Phosphate, Calcium 

Sulfate, Ammonium Sulfate), Corn 

Starch, Soy Lecithin, Soy Flour.

Sodium 135mg 6%

Dietary Fiber 2g 6%

Sugar 3g

Iron 4% 

Chocolate Drink

Number of ingredients: 19

Chocolate Milk

Number of ingredients: 7

Notes

Ingredients: Think chocolate 

milk and chocolate drinks are the 

same? Think again! Chocolate 

milk has very simple ingredients, 

and chocolate drinks are highly 

processed—they are loaded with 

additives and high fructose corn 

syrup.

Nutrition: Chocolate milk is naturally a good source of calcium and 

contains 8 grams of protein per 

cup! 

Nutrition Facts

Serving Size 12 fl. Oz. (240mL)

Servings Per Container 2

Low fat Milk, Sugar, Cocoa Powder (Alkali Processed), Natural 

Flavor, Carrageenan, Vitamin A 

Palmitate and Vitamin D3.

Protein 8g

Calcium 30%

Vitamin D 25%

Nutrition Facts

Serving Size 12 fl. Oz. (240mL)

Servings Per Container 2

Water, High Fructose Corn 

Syrup, Whey (From Milk), Corn 

Syrup Solids, Cocoa (Alkali 

Process), Partially Hydrogenated 

Soybean Oil, Tricalcium Phosphate, Sodium Caseinate (From 

Milk), Nonfat Dry Milk, Salt, Dipotassium Phosphate, Xanthan 

Gum, Guar Gum, Natural and 

Artificial Flavors, Soy Lecithin, 

Mono and Diglycerides, Vitamin 

A Palmitate, Niacinamide (Vitamin B3), Vitamin D3, Riboflavin 

(Vitamin B2).

Protein 2g

Calcium 10%

Vitamin D 10%

Notes

Ingredients: The first ingredient 

should always be “whole wheat” 

or “whole grain” flour. Also, look 

for brands that contain all food 

ingredients, very few additives 

and no high fructose corn syrup or 

hydrogenated oils.

Nutrition: Choose bread with at 

least 3 grams of fiber per slice.
54

Nutrition Facts

Serving Size 1 cup (243g)

Servings Per Container 1

Water, Pasta (Flour, Water, Egg), 

Chicken, Carrots, Celery, Onions, 

Chicken Base (Chicken, Salt, 

Chicken Fat, Dextrose, Sugar, 

Natural Flavor, Roasted Chicken 

Flavor, Chicken Broth, Turmeric, 

Hydrolyzed Corn Gluten, Lactose, 

Onion Powder, Disodium Inosate, 

Disodium Guanylate, Autolyzed 

Yeast Extract and Spices), Modified 

Food Starch, Vegetable Base (Salt, 

Hydrolyzed Corn Gluten, Lactose, 

Sugar, Onion Powder, Disodium 

Inosate, Disodium Guanytate, 

Autolyzed Yeast Extract, Turmeric, 

Natural Flavorings, Spices) Canola/

Olive Oil Blend, Garlic, Spices

Nutrition Facts

Serving Size 1 cup (243g)

Servings Per Container 1

Chicken Broth, Onions, Carrots, 

Celery, Cooked Chicken (Chicken 

Meat, Water, Corn Starch), Brown 

Rice, Wild Rice, Cornstarch, Roasted Chicken Skin, Chicken Fat, Sea 

Salt, Onion Powder, Garlic Powder, 

Spices, Paprika, Turmeric, Rosemary Extract

Soup A

Number of ingredients: 41

Soup B

Number of ingredients: 18

Beef Jerky A

Number of ingredients: 16

Beef Jerky B

Number of ingredients: 16

Notes

Ingredients: Look for soups with 

all food ingredients and very little 

additives. Your soup ingredient label 

should not look like a chemistry assignment! 

Notes

Ingredients: Look for jerky that contains food ingredients and few to no 

additives, such as Monosodium Glutamate (MSG) and sodium nitrite.

Nutrition: Choose the brand lowest in 

sodium.

Nutrition Facts

Serving Size 1 oz. (28g)

Servings Per Container 3.5

Beef, Water, Sugar, Less Than 2% Salt, 

Corn Syrup Solids, Dried Soy Sauce 

(Soybeans, Salt, Wheat), Hydrolyzed 

Corn and Soy Protein, Monosodium 

Glutamate, Maltodextrin, Flavorings, 

Sodium Erythorbate, Sodium Nitrite

Sodium 590mg 25%

Nutrition Facts

Serving Size 1 oz. (28g)

Servings Per Container 3.5

Organic Beef, Organic Sugar, Water, 

Organic Apple Cider Vinegar, Salt, 

Yeast Extract, Organic Black Pepper, 

Seasoning (Celery Powder, Salt, Lactic 

Acid Culture), Organic Garlic Powder, 

Natural Smoke Flavoring

Sodium 470mg 20%
55

Weight Control

Weight Loss Tips

➲ Set reasonable, achievable and measurable goals. Write them down and 

post them where you see them every day.

➲ Weigh yourself at least once a week. Weigh the same time each day, 

preferably first thing in the morning, and use the same scale. Track your 

progress.

➲ Replace junk food in your diet with healthier foods—whole grains, fruits 

and vegetables, lean proteins, and healthy fats from foods like nuts and 

seeds. 

➲ Don’t skip meals, and keep healthy snacks like fruits and vegetables 

handy. 

➲ Drink 2 cups of water right before a meal. This helps you feel full and may 

help reduce caloric intake. 

➲ Listen to your body. Eat when you feel the first pangs of hunger. Stop as 

soon as you start to feel satisfied (neither full nor hungry). 

➲ Eat slowly. Taking at least 20 minutes to eat gives your “fullness signal” a 

chance to kick in. 

➲ Reduce the number of times you eat foods prepared away from home. 

Pack your lunch and cook dinner at home. 

➲ Reduce calories by decreasing portions a little at each meal. Decrease 

high calorie food and increase lower calorie foods like vegetables. Try 

eating on a 10-inch plate or smaller. 

➲ Learn how to read and interpret food labels.

Tips for Maintaining Weight Loss

➲ Keep your eating patterns consistent. Try to eat meals and snacks at 

roughly the same time each day. 

➲ Eat breakfast every day.

➲ Don’t skip meals. Plan ahead, and keep healthy snacks handy.

➲ Build exercise into your daily routine. Regular exercise helps prevent 

weight re-gain. 

➲ Weigh yourself regularly. Once per week is sufficient. 

➲ Keep a food diary. Evaluate your calorie intake at least once every two 

weeks.

➲ Stay committed to a healthy diet. Use your food diary to evaluate your daily 

nutrition choices. 

➲ Minimize screen time. This promotes sitting and inactivity. Commit to 

moving more and sitting less throughout the day. 

➲ Exercise at least an hour a day, almost every day. Spice it up by trying 

different activities. 

➲ Watch your calorie intake because as your 

body becomes smaller, it burns fewer 

calories. Reassess calorie needs every 

few months. 

➲ Eat a variety of foods from all of the 

food groups to get the nutrients you 

need. A well-balanced diet will 

help keep you healthy and 

your weight in check. Try 

and choose foods from 

at least 3–4 food 

groups at each meal 

and snack.
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Tips for Families with Children

Family meals are the perfect place for children to learn about healthy eating. 

Parents should model healthy eating habits and encourage kids to try new 

foods. Eating meals together promotes healthier eating and give families time 

to talk, listen, and build relationships. It also teaches everyone to choose and 

prepare better foods during family meals and beyond. Children who eat with 

their families are better nourished, maintain a healthier weight, have better 

grades, and are less likely to smoke, drink, or use marijuana. Eating together 

helps improve connections to one another. 

How to get started: 

➲ Ease into it. Set a goal of eating together twice a week and build from 

there.

➲ Keep it simple. Focus on family favorites and enhance with salads and 

vegetables. Cook when you have more time - maybe on weekends. Make 

soups, stews, or casseroles to freeze for the next week.

➲ Do some tasks ahead: wash and trim vegetables, or make fruit salad. 

Cook whole-grain noodles for pasta salad. Cook lean ground meat for 

tacos.

➲ Buy partly prepared foods. Try grated cheese, cut-up chicken, or mixed 

salad greens to save time.

➲ Avoid portion distortion. Keep serving sizes under control, whether you are 

at home or eating out.

➲ Get the family involved. Let your family help plan the menu, choose their 

favorite dinner, set the table, and make the meal.

➲ Make it enjoyable. Leave serious discussions for another time. 

➲ Remove distractions. No TV or phones! Use this time for listening, sharing, 

and nurturing.

➲ Grow a family garden and include the fresh fruits and vegetables as part 

of your meals.

Build a healthy plate with your child by:

➲ Eating whole grains (such as 100% whole-wheat pasta or bread, brown 

rice, and whole-grain cereals).

➲ Making half the plate fruits and vegetables. 

» Use MyPlate to guide your food choices when shopping. 

➲ Choosing fat-free or reduced-fat dairy products (such as 1% milk, yogurt, 

and cheese).

➲ Eating a variety of protein foods (such as lean meats, seafood, nuts, eggs, 

beans, and peas).

➲ Making water the first beverage choice; if drinking juice, be sure to choose 

100% juice and limit to 4-6 oz portions.

➲ Using healthy fats such as olive oil or canola oil.

Tips on feeding your kids: 

➲ Start the school-day off right by serving your children a healthy breakfast.

➲ Make the healthy choice, the easy choice: have fruits, veggies, cheese 

sticks, pretzels, yogurt, etc. on hand for snacks. 

➲ Serve age-appropriate portion sizes of food and drink.

➲ Quit the “Clean Plate Club”: encouraging or bribing your kids to clean their 

plate may lead to overeating.

Resources for more Information 

on Nutrition:

SuperTracker 

Academy of Nutrition and Dietetics 

Fruits and Veggies, More Matters 

Eat Healthy Your Way 

We Can! Kids Eat Right 

ChooseMyPlate
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»TECHNOLOGY
TECHNOLOGY

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Smartphone apps

Performance Triad App

The Performance Triad app helps users learn how to use 

sleep, activity, and nutrition to optimize performance and improve their health.

Battle Buddy

This app provides Battle Buddies with the tools and information needed to assist each other during a crisis. It also 

provides tips and tools to help Buddies intervene before the 

situation reaches crisis proportions. This app is organized 

into two primary areas: “My Buddies” and “My Resources.”

CBT-I Coach 

This app guides users through the process of learning about 

sleep, developing positive sleep routines, and improving their 

sleep environments. It provides a structured program that 

teaches strategies proven to improve sleep and help alleviate 

symptoms of insomnia. CBT-i Coach is intended to augment 

face-to-face care with a healthcare professional. It can be 

used on its own, but it is not intended to replace therapy for 

those who need it.

Mindfulness Coach

The Mindfulness App helps users to reduce stress and increase well-being. Scientific research proves that regular practice for 20 minutes a day brings desired effects.

Operation Care Package (game)

Operation Care Package is a fun, physics-based game where 

users use a cannon to shoot care packages at challenging 

obstacles. Earn gold, silver and bronze medals to unlock additional levels. Score too low to level-up? Users can play any 

challenge again without losing points. Game play is easy to 

learn and can be played by all ages. Connect with family and 

friends by inviting them to play—or challenge them to beat 

their score!

Tactical Breather

The Tactical Breather app can be used to gain control over 

physiological and psychological responses to stress. Through 

repetitive practice and training, anyone can learn to gain control of his or her heart rate, emotions, concentration, and other physiological and psychological responses during stressful 

situations.

T2 Mood Tracker

T2 Mood Tracker is a mobile app that allows users to monitor and track their emotional health. Originally developed as 

a tool for service members to easily record and review their 

behavior changes, particularly after combat deployments, it 

has now become very popular with many civilian users around 

the world.

Breathe2Relax

Breathe2Relax is a portable stress management tool. Breathe2Relax is a hands-on diaphragmatic breathing exercise. 

Breathing exercises have been documented to decrease the 

body’s “fight-or-flight” (stress) response and help with mood 

stabilization, anger control, and anxiety management.

NHLBI BMI Calculator:

The National Heart, Lung, and Blood Institute’s BMI (Body 

Mass Index) calculator is a useful tool to screen for weight 

categories that may lead to health problems. This downloadable app puts the fully functioning calculator right on the 

user’s phone, along with links to resources on the NHLBI site.

Virtual Hope Box (VHB) 

The Virtual Hope Box (VHB) is a fun and very personal app. 

Work to make it your own and boost your positive thinking by 

uploading images and quotes that inspire you, practicing a 

relaxation exercise, or solving your favorite puzzle!
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Websites

Use the following websites for more information on Sleep, Activity, and Nutrition 

as well as other resources.

Army Medicine: Army Medicine is your one-stop location for information 

about the Performance Triad, public health catalogs of training and education 

materials, links to social media outlets, and links to Army and DoD resources 

on wellness, health, fitness, and resilience (such as the Ready and Resilient 

Campaign).

ArmyFit: ArmyFit is an interactive social media resource to help Soldiers and 

Families reach their health and wellness goals.

➲ Create a profile, set up connections such as “Performance Triad” group to 

get daily blog, and enter or sync your fitness data.

➲ Under “My Programs,” you can review your plan, enter weight, activity, 

workouts, food, earn achievements and get support.

➲ Take the GAT 2.0 and view your results and recommendations as well as 

your RealAge®.

➲ Topics on emotional, social, family, spiritual, and physical dimensions for 

overall health.

ChooseMyPlate: Nutrition information from the USDA and tools for making 

healthier food choices. 

Go4Life®: Go4Life® is an exercise and physical activity campaign from the 

National Institute on Aging at NIH. The campaign provides activity and healthy 

eating resources for older adults. 

H.E.A.L.T.H.: The Healthy Eating Activity Lifestyle Training Headquarters is 

a web and smartphone app that helps promote performance nutrition and 

exercise.

➲ Exceeding the standards: The optimal goal for Soldiers is not just to meet 

the standards of weight and fitness, but to exceed the standards (achieve 

better than standards) to ensure compliance at all times.

➲ For the Family: Civilian Family Members can use the program to lose 

weight, reduce body fat, improve fitness, improve overall health, and 

support their Soldier in meeting the guidelines in AR 600-9.

➲ Enhancing Personnel Readiness & Warfighter Performance: This 

is a primary online resource for proper nutrition and physical fitness 

information needed to ensure personnel readiness and increase their 

Warfighter performance.

➲ Army H.E.A.L.T.H. Anywhere: Visit armyhealth.pbrc.edu on your mobile 

phone or tablet to experience H.E.A.L.T.H. mobile.

Human Performance Resource Center (HPRC): HPRC is an online, one-stop 

clearinghouse for evidence-based information and key resources to help 

Warfighters and their Families in all aspects of performance to achieve total 

fitness and, ultimately, human performance optimization.

➲ HPRC translates evidence-based materials on various aspects of 

performance, creates materials on specific topics, and highlights 

existing resources. Users can go to any HPRC domain and find pertinent 

information—anything from brief downloadable “recipe/tip cards” to longer 

pieces that address specific topics. Each domain has unique information 

related to its subject area; many topics are related specifically to the 

military. 

➲ Sleep Education. Along with nutrition and exercise, sleep is one of the 

three pillars of a healthy lifestyle. http://bit.ly/healthysleepbasics

➲ Mind Tactics addresses topics such as mental focus/toughness, 

resilience, relaxation, stress management, alcohol, tobacco and drugs, 

and getting the best sleep. 

➲ Nutrition includes topics such as nutrition basics, alerts, resources, 

interactive tools, and “Fighting Weight Strategies.”

➲ Check out the special section, Operation Supplement Safety, to learn 

in-depth information about dietary supplements and how to choose them 

wisely.

➲ Physical Fitness covers topics such as physical training and exercise, 

injury prevention, weight management, fitness tools, and resources for 

women.

➲ Family & Relationships includes topics such as relationship enhancement, 

family resilience, deployment phases, family nutrition and physical fitness. 

Many topics are geared towards the specific needs of military families. 

➲ Environment contains information that will help users perform optimally in 

extreme conditions of heat, altitude, aerospace, water, and more.

Operation Live Well: A DoD program that promotes community health and 

focuses on integrative wellness, physical activity, sleep, nutrition, tobacco-free 

living, and mental wellness.

➲ Improves the health and wellness of the entire community. This website 

contains a set of tools, resources and original content, like cookbooks, 

which you can use to adopt or maintain a healthy lifestyle.
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60

➲ Offers inspirational blog posts and community-wide social media 

engagement.

➲ Includes online health tools and mobile apps that can help guide, track 

and measure your journey to wellness: http://www.health.mil/MilitaryHealth-Topics/Operation-Live-Well/Health-Tools

United States Army Public Health Command (USAPHC): USAPHC promotes 

health and prevents disease, injury and disability in Soldiers and retirees, their 

Families, and Army civilians, and provides veterinary services for the Army and 

Department of Defense. 

➲ Healthy Living

➲ Active Living

➲ Alcohol and Substance Misuse

➲ Behavioral Health

➲ Health Promotion and Education

➲ Men’s Health

➲ Nutrition

➲ Oral Fitness

➲ Performance Triad

➲ Responsible Sexual Behavior & Health

➲ Sleep

➲ Soldier Medical Readiness Campaign

➲ Tobacco-Free Living

➲ Women’s Health Portal

The American Council on Exercise Workout Library (ACE): The ACE Workout 

Library features of variety of exercise routines based on the certain muscle 

groups, available equipment, and stage of life.

We Can! (Ways to Enhance Children’s Activity & Nutrition): We Can! 

is a national movement designed to give parents, caregivers, and entire 

communities a way to help children 8 to 13 years stay at a healthy weight.

See page 56 for a list of Smartphone apps.

Visit: http://bit.ly/OperationLiveWell-tools 

Additional Websites:

➲ 7 Min Workout

➲ ACSM Bodyweight Strength 

Program 

➲ Army Families are Army Strong 

➲ Army Fit

➲ Army Fit Goal Setting

➲ Army Fit Workouts

➲ Army Health

➲ Army Medicine

➲ Assess Sleep Need

➲ Caffeine Info

➲ Calculate Energy

➲ Calorie Burn Calculator

➲ Catch Up on Sleep

➲ CDC Healthy Weight 

➲ Changing Eating Video

➲ CSF2

➲ Eat Healthy tips

➲ Eating on Budget

➲ Extrinsic Rewards

➲ Food Nutrition News

➲ Get Enough Sleep

➲ Goal Setting 

➲ Good Mood Food

➲ Guided Relaxation- Stairs 

➲ Healthy Family Matters

➲ Healthy Sleep Basics

➲ HPRC- Breathing Exercises

➲ HPRC- Family Nutrition

➲ HPRC- Nutrition

➲ HPRC- Vertical Core

➲ Let’s Move! 

➲ Mind-Body Guided Meditations 

➲ Nutrition Basics 

➲ Operation Live Well

➲ OPSS

➲ Personalize Nutrition

➲ The President’s Challenge 

➲ Take Naps

➲ U.S. Army MWR 

➲ USAPHC
Key Evidence Sources

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Sleep

We align our Sleep curriculum with consensus expert data from the National 

Sleep Foundation and other professional organizations.

Some links of interest:

National Sleep Foundation: http://sleepfoundation.org/

Sleep Tools: http://sleepfoundation.org/sleep-toolstips

Sleep Problems and Disorders: http://sleepfoundation.org/sleep-disordersproblems

American Psychological Association: http://www.apa.org/topics/sleep/

index.aspx 

Activity

We align our Activity curriculum and targets with Health and Human Services’ 

National Prevention Strategy, Physical Activity Guidelines for Americans, Healthy 

People 2020 and with major professional organizations such as the American 

College of Sports Medicine and the National Strength and Conditioning 

Association.

Some links of interest:

National Prevention Strategy: http://www.surgeongeneral.gov/initiatives/

prevention/strategy/report.html

Physical Activity Guidelines for Americans: http://www.health.gov/

paguidelines/guidelines/chapter4.aspx

Healthy People 2020: http://www.healthypeople.gov/2020/default

Centers for Disease Control Prevention Research Center: http://www.cdc.

gov/prc/

CDC DNPAO: http://www.cdc.gov/nccdphp/dnpao/index.html

DoD HPRC: http://hprc-online.org/

American College of Sports Medicine Position Stands: http://acsm.org/

access-public-information/position-stands

ACSM Exercise is Medicine: http://exerciseismedicine.org/ 

American Psychological Association of Sports and Exercise: http://www.apa.

org/topics/sport-exercise/index.aspx 

Nutrition

We align our Nutrition curriculum and targets with the Federal guidelines, the 

CDC, and other professional organizations.

Some links of interest:

USDA Choose My Plate: http://www.choosemyplate.gov/

USDA Nutrition: http://www.choosemyplate.gov 

Dietary Guidelines for Americans: http://health.gov/dietaryguidelines/2015.

asp and http://www.cnpp.usda.gov/dietaryguidelines/

Centers for Disease Control Prevention Research Center: http://www.cdc.

gov/prc/

DoD HPRC: http://hprc-online.org/

CDC DNPAO: http://www.cdc.gov/nccdphp/dnpao/index.html

American Psychology Assocation on Obesity, Eating Disorders: 

http://www.apa.org/topics/obesity/index.aspx 

http://www.apa.org/topics/eating/index.aspx 

Academy of Nutrition and Dietetics: http://www.eatright.org
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Learn more about the Performance Triad at 

HTTP://ARMYMEDICINE.MIL