Maintaining healthy eating habits will help you:
- Manage
transition-related stress
- Prevent unwanted post-retirement weight gain
- Improve your performance and quality of life as you age
- Reduce your risk of heart disease, cancer, osteoporosis, and other debilitating diseases
- Protect your immune
system
It’s never too late to practice healthy eating. Aim to improve your eating habits by controlling your portions, choosing nutrient-dense foods, planning, and preparing meals ahead of time, and snacking smart.
As a service member, meeting body composition standards is a job requirement. Beyond that, maintaining a healthy body fat percentage is critical for optimal performance and good overall health. Managing weight is more than going on a diet or upping the amount of physical activity. Weight loss and weight loss maintenance is a bit more complicated and requires behavior modification and commitment to a lifestyle change.
Note: Only intensive counseling has been effective in achieving long-term weight control. Intensive counseling is defined as multiple face-to-face (virtual or in-person) sessions over a period of time.
General 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 couple times 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 hunger).
-
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.
FIT for Performance! Powered by Performance Triad

A scientifically based lifestyle and behavior modification program designed to help Soldiers:
- Lose weight and/or meet their body fat standard as outlined in AR 600-9, Army Body Composition Program
- Maximize military readiness and job performance
- Lower risk of weight-related disease
- Look and feel better
- Find more information at Army Public Health Center - Fit for Performance

How to maintain weight loss
-
Balance the number of calories that you eat and drink with your activity level.
- Avoid extreme diets or drastic weight loss. Rapid weight loss often leads to a loss of lean muscle mass, a slower metabolism and poor health.
-
Eat better while eating less - limit portion sizes to control calorie intake.
-
Be as physically active as you can be.
-
Talk to your health care provider or registered dietitian if you have concerns about your weight.
-
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 a couple of times a week
-
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 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.
Example 2200 calorie meal plan
BREAKFAST |
Food group |
Menu item |
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 sub-totals |
649 |
113 |
14 |
23 |
MORNING SNACK |
Food group |
Menu item |
Calories |
Carbs (g) |
Fat (g) |
Protein (g) |
1 Fruit |
1 fresh, medium-sized apple |
72 |
19 |
0 |
0 |
Snack sub-totals |
72 |
19 |
0 |
0 |
LUNCH |
Food group |
Menu item |
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 |
1 cup of skim milk |
103 |
0 |
2 |
21 |
1 oz. Protein |
3 oz. roasted, skinless, boneless chicken breast |
90 |
12 |
0 |
8 |
3 Other |
2 tbsp. reduced-fat ranch dressing |
80 |
7 |
6 |
0 |
1 tsp. yellow mustard |
3 |
0 |
0 |
0 |
Water |
0 |
0 |
0 |
0 |
Lunch sub-totals |
437 |
49 |
10 |
35 |
MID-AFTERNOON SNACK |
Food group |
Menu item |
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. dry-roasted almonds (22 whole kernels) |
169 |
5 |
15 |
6 |
Snack sub-totals |
278 |
34 |
15 |
7 |
DINNER |
Food group |
Menu item |
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 sub-totals |
747 |
67 |
32 |
51 |
Daily totals |
2183 |
282 |
71 |
116 |
Example 2600 calorie meal plan
BREAKFAST |
Food group |
Menu item |
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 sub-totals |
709 |
128 |
14 |
23 |
MID-MORNING SNACK |
Food group |
Menu item |
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 sub-totals |
200 |
41 |
0 |
8 |
LUNCH |
Food group |
Menu item |
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. Reduced-Fat Ranch Dressing |
80 |
7 |
6 |
0 |
1 tsp. Yellow Mustard |
3 |
0 |
0 |
0 |
Water |
0 |
0 |
0 |
0 |
Lunch sub-totals |
566 |
72 |
11 |
42 |
MID-AFTERNOON SNACK |
Food group |
Menu item |
Calories |
Carbs (g) |
Fat (g) |
Protein (g) |
1.5 Fruit |
1 Fresh, Medium-Sized 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. Dry-Roasted Almonds (22 whole kernels) |
169 |
5 |
15 |
6 |
Snack sub-totals |
350 |
53 |
15 |
7 |
DINNER |
Food group |
Menu item |
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 sub-totals |
747 |
67 |
32 |
51 |
Daily totals |
2572 |
361 |
72 |
131 |
Example 1800 calorie meal plan
BREAKFAST |
Food group |
Menu item |
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 sub-totals |
384 |
54 |
12 |
16 |
MID-MORNING SNACK |
Food group |
Menu item |
Calories |
Carbs (g) |
Fat (g) |
Protein (g) |
1 Fruit |
1 Fresh, Medium-Sized Apple |
72 |
19 |
0 |
0 |
Snack sub-totals |
72 |
19 |
0 |
0 |
LUNCH |
Food group |
Menu item |
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. Reduced-Fat Ranch Dressing |
80 |
7 |
6 |
0 |
1 tsp. Yellow Mustard |
3 |
0 |
0 |
0 |
Water |
0 |
0 |
0 |
0 |
Lunch sub-totals |
437 |
49 |
10 |
35 |
MID-AFTERNOON SNACK |
Food group |
Menu item |
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. Dry-Roasted Almonds (22 whole kernels) |
169 |
5 |
15 |
6 |
Snack sub-totals |
278 |
34 |
15 |
7 |
DINNER |
Food group |
Menu item |
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 sub-totals |
637 |
67 |
24 |
41 |
Daily totals |
1808 |
223 |
61 |
99 |