Optimize your personal nutrition environment in minutes!

Your time is valuable, but so are your health and performance goals. By carving out just a little time daily, you can optimize your personal nutrition environment­—the food and drink options around you. In just a few minutes each day, you can increase the availability of high-performance food and drinks, as well as your access to them, to support your nutritional fitness!  

In 1 minute, you can:

• Grab a water bottle to go.
• Fill up a water bottle to take with you. It encourages you to reach for water instead of sugary drinks.
• Add an extra fruit or vegetable to your shopping cart.
• When you have healthier options handy, it’s easier to choose them. Aim for variety—the more colors, the better! Shop sales, in-season produce, and uncut produce to stretch your food budget.
• Place nutritious foods within your reach.
• Move those nutrient-rich foods and drinks front and center in your fridge or pantry, in your desk drawer, or into clear containers.

In 5 minutes, you can:

• Read Go for Green® labels when you eat at your local dining facility or galley.
• Did you know that the G4G nutritionists label high-performance foods and drinks for you?
• Green-coded foods and drinks are the best choices to optimize health and performance.
• Visit the Dietitian Approved Fueling Station next time you’re at the commissary.
• These grab-and-go options are great fuel for meals or snacks at work or home.
• Prepare a high-performance smoothie at home instead of buying one.
• Combine frozen fruit, protein-rich Greek yogurt, and milk for a refreshing post-workout recovery snack.

In 10 minutes, you can:

• Skip take-out or delivery and prepare a balanced meal at home.
• Don’t sacrifice nutrition or flavor when you are pressed for time or have limited kitchen equipment—use these meal shortcuts.
• Sharpen your knife skills and build your confidence in the kitchen.
• You can learn to slice a pepper, dice an onion, and cube a tomato to build high-performance plates.
• Fuel for your next road trip with a wellness roadmap.
• Food choices on the road don’t always align with your fitness goals. So, plan ahead and pack nutrient-dense options such as Greek yogurt, cottage cheese, cheese sticks, or hummus. Fresh or dried fruit, baby carrots, and sliced veggies can amp up the flavor and nutrition.

Make the most of your nutrition environment, wherever you are, and Go for Green® anywhere!

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Disclosure: The opinions and assertions expressed herein are those of the authors and do not reflect the official policy or position of USU or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.

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