Nutrition on the Move: A Military Spouse’s Guide to Healthy Eating During PCS

by Kat Benson

Navigating the challenges of a Permanent Change of Station (PCS) is a familiar process to military families. Eating healthy while missing your normal kitchen supplies (and a house) can be a big challenge, but it’s still possible! 

Did you know that moving counts as one of the top stressors in life? Planning ahead regarding your nutrition can help reduce a little bit of stress while you settle into your new location. 

Here are some suggestions on maintaining a healthy eating routine during a PCS move — remember, everyone’s PCS journey is unique. Adapt suggestions to fit your family’s needs.

In the weeks leading up to a move, consider taking some time to check inventory of the foods you have on hand and start using them. Note down items such as frozen meats, canned goods, rice, pastas, and baking supplies. Create meal plans centered around these ingredients. Any unconsumed items can be donated to neighbors via post/base Facebook groups, keeping food safety paramount. 

Remember, no food is inherently “good” or “bad”. During a PCS, you probably won’t always have access to your usual meals or snacks. Instead of stressing over the “perfect” meal and placing unrealistic expectations on yourself, focus on being flexible with meals and meal components/ingredients that make up the meals.

Disruptions and challenges will inevitably come up and disrupt even the most organized plan. That’s ok! Instead of seeking perfection, focus on adaptability. Develop “if, then” strategies, such as:

• Example 1: “If more time-consuming/complex meal preparation isn’t possible, then I’m going to grab a rotisserie chicken and pair it with microwave rice and a salad kit.

It’s important to remember that occasional deviations don’t erase overall health or progress; they can even serve as learning experiences.

Health journeys are dynamic. There are different seasons for everything in our lives – food and health are no different. There are phases, like PCS moves, when other priorities might overshadow nutrition. Some like to think of it as managing a “health bank account”: ensuring more deposits (good habits) than withdrawals (less ideal choices) over time. During transitional times, allow for more withdrawals, but keep an eye on balance to maintain good energy levels and support physical health.

Maintaining a healthy digestive system and energy can make moving that much easier. One way we can do this is by building our plates to support health. Consider aiming to fill 1/4 of your plate with protein-dense sources (chicken, tofu, greek yogurt, beef, eggs), 1/4 of your plate with starch/fiber-carb sources (quinoa, potatoes, rice, peas, corn), and 1/2 your plate non-starchy vegetables or fruit. Again, don’t worry about perfection here, this is just a guide to then build off from depending on availability and preferences.

Starting the day with a balanced meal can set a positive tone for the rest of the day. If you’re in a rush, even something as simple as a piece of fruit with a handful of nuts, or Greek yogurt can be a great start.

Organizing a mobile kitchen can simplify meal prep during moves. Consider the following to avoid packing up and keeping them available up until leaving. Adjust as needed:

• Cooking: Large skillet, saucepan.
• Tools: Kitchen scissors, silicone spoon, tongs, spatula, thermometer, can opener.
• Utensils: A small cutting board, baking sheet, drying cloths, and aluminum foil.
• Convenience: Microwave,  slow-cooker.
• Containers: For prepared food storage.
• Seasonings: Basic favorites like salt, pepper, and garlic powder, and more as able.

Once settled, only a few disposables and fresh food are needed to jumpstart the kitchen.

A PCS is a significant life event that comes with its set of challenges. But with some planning, mindfulness, and a flexible attitude, you can navigate this transition while maintaining a healthy relationship with food. Remember, health isn’t a destination; it’s a journey that you’re well-equipped to navigate, especially with the resilience that comes with being part of the military community.