NATIONAL GUARD June 2023

The digestive tract is lined with 

trillions of microorganisms, 

including healthy and unhealthy 

bacteria. An overgrowth of 

unhealthy bacteria could cause 

inflammation, which studies have 

associated with mental health 

issues, such as depression and 

anxiety. Positive mental health 

increases quality of life and helps 

mitigate the risk of harm.

CONTACT US

For more information on nutritional fitness or other wellness topics, email 

us at: ng.ncr.ngb.mbx.integrated-prevention-branch@army.mil

GOOD HEALTH BEGINS 

IN THE GUT

HOLISTIC WELLNESS CHALLENGE

FACTS & FIGURES: DID YOU KNOW?

CHALLENGE your Service members to adopt at least one of 

the recommended resources to enhance nutritional fitness

• The average American diet scores a failing grade (59 out of 

100) for overall quality according to the Healthy Eating Index2

• 60% of adults have one or more diet-related chronic diseases2

The gut is where food is broken 

down into small nutrients. These 

nutrients are absorbed by the 

body to use for energy, growth, 

and repair, which are hallmarks 

of a ready and resilient Service 

member. 

To improve overall health and 

military performance, check out 

the foods and habits that can 

increase or decrease gut health:

� Fermented foods, such as yogurt

� Dietary fiber, such as whole grains

� Hydration

� Exercise

� Sleep

 Added sugars

 Excessive sodium 

 Frequent consumption of fast food

 Regular use of antibiotics

TIPS FOR IMPROVING

FUELING THE MISSION

Heart Disease

Stroke

Diabetes

Obesity

Cancer

Osteoporosis

Depression

Anxiety

Memory Issues

Mood Changes

Insomnia

Fatigue

Physical Health

PROPER NUTRITION PROTECTS THE BODY & MIND

Mental Health
What does it mean?

• Nutritional fitness is choosing foods known to fuel performance, 

mission readiness, and optimal health.

• A healthy gut is an indicator of nutritional fitness.

Why does it matter?

• Healthy food choices can help prevent diet-related chronic diseases 

and enhance mission readiness.

• Food choices that promote a healthy gut may protect mental 

health and reduce the risk of harm. 

What can you do?

• Lead by example. Model healthy eating and lifestyle choices.

• Encourage Service members to fuel with food first. If nutritional 

needs cannot be met, recommend they speak to a healthcare 

professional and review the Operation Supplement Safety website 

before exploring supplements.

• Discourage the use of fad diets to lose weight, enhance 

performance, or improve health. Recommend Service members 

work with a Health and Wellness Coach to set realistic and 

personalized goals.

• Talk about the connection between food and mental health. Create 

a protective environment that encourages help-seeking behaviors.

• When possible, allow Service members adequate time for meals to 

refuel, rehydrate, and rest.

NURTURE YOUR GUT THROUGH NUTRITIONAL FITNESS

The contents of this document are for informational purposes only and not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Probiotics and prebiotics work together to 

maintain a natural balance of bacteria in 

the gut.

Probiotics are beneficial bacteria found 

in foods, such as yogurt, buttermilk, aged 

cheese, pickles, sauerkraut, sour cream, 

kefir, tempeh, kombucha, miso, and kimchi.

Prebiotics are non-digestible fibers found 

in plant based foods, such as oatmeal, 

barley, leafy green vegetables, garlic, 

onions, mushrooms, sweet potatoes, 

apples, berries, and bananas.

Probiotics feed on prebiotics to grow 

beneficial bacteria, which supports a 

healthy gut. A healthy gut protects the 

body and mind, which enhances mission 

readiness.

TIP! Combine probiotic and prebiotic foods 

in the same meal or snack.

• Plain yogurt and berries

GET YOUR GUT IN GEAR

Operation Supplement Safety provides a list of DoD prohibited ingredients, a scorecard to rate supplements, 

and an ask the expert feature www.opss.org

RESOURCES TO RECOMMEND

Military OneSource Health and Wellness Coaching offers free nutrition consultation for Service members and 

their families via phone, online chat, or video www.militaryonesource.mil/benefits/health-wellness-coaching

Start Simple with MyPlate App allows users to set goals, view progress, and change eating behaviors 

www.myplate.gov/resources/tools/startsimple-myplate-app

The Warfighter Nutrition Guide contains strategies and recommendations for all aspects of performance 

nutrition www.hprc-online.org/nutrition/warfighter-nutrition-guide

REFERENCES:

1. Dietary Guidelines for Americans www.dietaryguidelines.gov

2. Healthy Eating Index www.fns.usda.gov/healthy-eating-index-hei

3. Loiewski, et al., 2021 https://doi.org/10.1016/j.pnpbp.2020.110111

4. Kho and Lal, 2018 https://doi.org/10.3389/fmicb.2018.01835

SPOTLIGHT: 146 AIRLIFT WING NUTRITION & WELLNESS PROGRAM

• Group training, one-on-one counseling, meal planning, and other resources offered at no cost

• Available to Wing members and families to enhance connectedness and retention, in addition to overall health

• Support is accessible virtually and in-person; and classes are held during the week and on drill weekends 

• For more information, email: ng.ncr.ngb-arng.mbx.ngb-j1-partnerships@army.mil