Military life is full of unpredictability, especially for spouses and families. Between PCS moves, deployments, and managing a busy household, it can often feel like there’s little time left to prioritize nutrition. However, staying healthy is essential, not only for service members but for the whole family. The good news is that with a few practical tips and some preparation, keeping your family on track with nutritious meals is entirely possible—even during the most hectic times.
Here are some tips for ensuring your family stays healthy on the go, along with encouragement, easy-to-follow instructions, and relevant resources to make nutritious eating a reality for busy military families.
Plan Ahead: The Power of Meal Prep
One of the best ways to maintain healthy eating habits during busy times is to plan ahead. Meal prepping allows you to create healthy meals in bulk, saving time during the week when your schedule is packed. By preparing meals ahead of time, you’ll be less likely to reach for unhealthy convenience foods or resort to fast food.
How to Get Started
Set a Weekly Meal Plan
Choose a day of the week (such as Sunday) to plan your meals for the week ahead. This allows you to shop once and prepare all your ingredients, saving you from daily meal decision fatigue.
Batch Cooking
Cook large portions of foods that store well in the fridge or freezer. Make batches of staples like grilled chicken, quinoa, roasted vegetables, and soups. These can be stored in containers and used throughout the week for quick lunches and dinners.
One-Pot Meals
Use crockpots or instant pots for easy, nutritious meals that require little effort. Think stews, chili, or hearty soups loaded with vegetables and lean protein.
Pro Tip:b Check out resources like MyPlate from the USDA for meal ideas and portion guides that help you balance nutrients in every meal.
Build a Balanced Plate
Even when you’re short on time, keeping your meals balanced is crucial. Aim for a combination of protein, fiber, healthy fats, and complex carbohydrates to keep your family energized and full.
The Balanced Plate Formula
Protein
Choose lean options like grilled chicken, turkey, eggs, fish, tofu, or legumes. Protein is essential for muscle repair and overall health.
Fiber-Rich Vegetables
Load half of the plate with colorful veggies. Spinach, bell peppers, broccoli, and carrots are great options that pack vitamins and fiber.
Healthy Fats
Add a small portion of healthy fats like avocado, olive oil, nuts, or seeds. These fats support brain health and keep you full longer.
Complex Carbohydrates
Whole grains like quinoa, brown rice, or sweet potatoes provide long-lasting energy without causing blood sugar spikes.
Pro Tip: Use the “half-plate rule”—make half your plate vegetables and fruit, one-quarter protein, and one-quarter whole grains. This ensures a nutrient-dense meal every time, even on the go.
Stock Healthy Snacks for Busy Days
Having nutritious snacks on hand is a lifesaver during busy days, especially when you’re running from school pick-ups to work meetings or handling a PCS move. Avoid processed snacks that are high in sugar and low in nutrients. Instead, opt for easy-to-grab, healthy options.
Healthy Snack Ideas
Nuts and Seeds
Almonds, walnuts, or sunflower seeds provide a great source of healthy fats and protein. Pre-portion them into snack bags to avoid overeating.
Greek Yogurt with Fruit
Greek yogurt is high in protein and makes a perfect snack. Add fresh fruit for fiber and natural sweetness.
Veggies and Hummus
Carrot sticks, cucumber slices, and bell peppers pair well with hummus, which offers protein and healthy fats.
Fruit
Keep apples, bananas, and oranges on hand. They’re portable, don’t require refrigeration, and are rich in vitamins and fiber.
Pro Tip: Prepare a “snack box” for your car or pantry with pre-packaged healthy snacks so you’re never tempted by vending machines or drive-thrus.
Make Smart Grocery Choices
When grocery shopping, the goal is to fill your cart with whole, nutrient-dense foods rather than processed options. Stick to the perimeter of the store, where fresh produce, meats, and dairy are usually located, and avoid the center aisles where processed and packaged foods dominate.
Shopping List Tips
Fresh Produce
Choose a variety of fruits and vegetables for both meals and snacks.
Whole Grains
Swap out white bread, pasta, and rice for their whole-grain counterparts.
Lean Proteins
Stock up on lean meats like chicken, turkey, and fish. If you’re vegetarian, look for tofu, tempeh, and legumes.
Frozen Foods
When fresh produce isn’t available, frozen fruits and vegetables are an excellent substitute. They’re frozen at peak ripeness and retain most of their nutrients.
Pro Tip: Use apps like Mealime or Paprika to help plan your meals and generate grocery lists based on the recipes you select. This will save time and prevent impulse buys.
Stay Hydrated
Hydration is often overlooked but is a critical part of maintaining overall health. Staying hydrated helps improve focus, energy levels, and digestion—essential when dealing with the physical and emotional demands of military life.
How to Stay Hydrated
Water Bottles
Carry a refillable water bottle with you wherever you go, and aim for at least eight glasses of water a day.
Add Flavor
If plain water is unappealing, try adding slices of lemon, cucumber, or mint to give it a refreshing taste.
Limit Sugary Drinks
Avoid sugary drinks like soda and juice, which are high in empty calories. Opt for water, herbal teas, or sparkling water with natural flavors.
Pro Tip: If you often forget to drink water, use an app like WaterMinder to track your daily intake and set reminders throughout the day.
Military life is unpredictable, and some days will be harder than others. It’s okay if your meal plan goes off track or if you resort to takeout during a particularly hectic week. The key to maintaining long-term healthy eating habits is to be **flexible and forgiving** with yourself. Give yourself grace during chaotic times. If you end up ordering pizza one night, balance it out with healthier choices the next day. Aim for progress, not perfection. Healthy eating isn’t about adhering to a strict regimen but about finding what works best for your family in different situations.
While military life can be hectic, it doesn’t have to derail your family’s health. By planning ahead, making smart grocery choices, keeping healthy snacks on hand, and staying hydrated, you can prioritize nutrition even during the busiest times. Remember, it’s not about being perfect, but about making consistent, small choices that keep your family healthy and thriving. With a little preparation and flexibility, military spouses can confidently manage nutrition on the go.