JULY 17, 2025 – Who doesn’t love snacks? Smart snacking can give you the extra boost during the day, fueling your mind and body.
Providing your body with the right amount of fuel at the right time might be the difference between success and failure on a mission, a training day or any time you need additional energy. Snacking the right way during the day can also help keep your heart healthy and stay fueled for the fight. Get to know your local food environment so you can build a snack that is both satisfying and nutritious: What food operations are nearby? When are they open? What snack options do they have? Having a plan can make the difference between a snack that boosts and sustains energy instead of energy that comes and goes quickly.
Uniformed Services University’s Consortium for Health and Military Performance, otherwise known as CHAMP, provides resources, educational information, and tips on fueling with food—whether on duty or in daily life—the right way to stay mission ready.
CHAMP recommends balancing your snacks—pair protein with carbohydrates (such as whole grains, fruits, vegetables) to optimize your nutrition and keep you full. Nutritious snacks can support your energy levels at home, work, or on the go.
“Strategic snacking provides essential fuel between meals, helping to sustain energy levels and optimize performance throughout the day, especially for those with high physical and/or cognitive demands.” Jonathan Scott, registered dietitian and assistant professor, Department of Military and Emergency Medicine, Uniformed Services University.
Try These Snack Ideas
Whole grains:
- Popcorn: According to the U.S. Department of Agriculture, one serving of popcorn provides about one-third of the whole grains most American adolescents and adults need.
- Plain oatmeal packets: Any easy way to incorporate oats into your diet is overnight oatmeal.
- Low-sugar, whole-grain cereal cups: The USDA offers a guide for how to read nutritional facts labels.
- Microwaveable cups of whole-grain quinoa or brown rice: Get a guide for grains through MyPlate.
Fruits and veggies:
- Fruits: MyPlate offers a guide for how much fruit you need and the nutritional benefits.
- Dried fruits: Need something that will keep without a fridge? Dried fruit counts a fruit serving.
Protein:
- Individual pouches of peanut or almond butter with your favorite fruit, veggie, or whole-grain cracker
- Individual pouches of tuna, salmon, or chicken: The Food and Drug Administration offers advice for eating fish for those who might become or are pregnant
- Nuts and seeds: The USDA breaks down the benefits of a variety of nuts.
- Hard-boiled egg: Eggs are high in protein and make for a great snack.
- Chickpeas: Try a crunchy chickpea snack through this recipe at nutrition.gov.
- Snack cups of hummus: You can also make your own through this recipe from MyPlate.
Balanced snack combos:
- USDA’s MyPlate suggests these food group combinations to build satisfying snacks: yogurt and berries, apple with nut butter, or whole grain crackers with turkey and avocado.
- Fruit-and-nut trail mix: Try a do-it-yourself trail mix.
- Snack cups of guacamole: Or make it homemade. Add to whole-grain crackers or raw veggies.
Additional Resources
For more about optimizing mission performance and health through nutrition, visit the Uniformed Services University of the Health Sciences Consortium for Health and Military Performance. Here you can explore dozens of nutritional fitness tips, articles, and other references for better nutrition to enhance readiness. To take your nutrition goals to the next level, contact your local military hospital, clinic or human performance team and request a consultation with a registered dietitian.
Story by Robert Hammer
Office of the Assistant Secretary of Defense for Health Affairs/Military Health System