Diet, Nutrition, and SMART Goals
Mission-Ready Means Nutrition-Aware
Nutrition for Mission Readiness
Airmen are responsible for being mission ready at all times and must recognize that nutrition plays an important role in maintaining good health and performance.
Energy Balance
Energy Balance Goal
Maintaining a healthy energy balance is important. Calories from foods and beverages need to be balanced with calories burned through metabolism and physical activity to meet individual metabolism and weight goals.
Daily Calorie Estimates
Daily Calorie Ranges.
- Adult women — 1,600 to 2,400 calories per day
- Adult men — 2,000 to 3,000 calories per day
Range Position
Within each category:
- The low end is for sedentary individuals
- The high end is for active individuals
Healthy Eating Pattern
Healthy Pattern Components
Suggestions for a healthy eating pattern include:
- A variety of vegetables
- Fruits
- Whole grains
- Fat-free or low-fat dairy
- Proteins
- Healthy fats
Resources Are Available
Resources
While not everyone will develop the same diet and nutrition plans, there are several resources available for establishing healthy, active lifestyles.
SMART Goals
SMART Goal Framework
Initiating and maintaining behavior change in nutrition and fitness can be difficult. It is helpful to make SMART goals:
- Specific
- Measurable
- Attainable
- Relevant
- Timely
SMART Goal Examples
SMART Examples.
- "I will exercise (bike or jog at a moderate heartrate) for 30 minutes, 5 days a week, for one month starting today."
- "I will reduce my fast food consumption to one (non-supersized) meal, one time per week, for two months starting today."
Healthy Weight Note
Calorie Imbalance Risk
Maintaining a healthy weight is a key to health and readiness. An imbalance of calorie intake and lack of physical activity are primary causes for unintended weight gain and increased potential health risk.
Health Risks of Excess Weight
Being overweight or obese increases the risk of:
- High blood pressure
- High blood cholesterol
- Heart disease
- Stroke
- Type 2 diabetes
- Arthritis
- Breathing problems
- Some cancers