By: Chloe Giraldi
Simple tips on how to maintain healthy eating habits while a spouse is gone.
Whether a deployment or detachment, a spouse being away can jostle your family’s routine, and take a physical and emotional toll as your day to day habits shift. This can be an easy time for healthy habits to veer or take a backseat as you manage kids, work or both. However, getting used to a new routine can be one way for you to keep your mind busy, and also start fresh with new strategies that you might love!
The Best Healthy Eating Tips During Deployments
We’ll take a look at some practical tips around how to maintain your health and wellbeing through healthy eating tips for deployment.
Keep it Simple
When you are building a meal or plate do a quick check – do you have a source of each of these? Protein, carbs, fat, color (fruits or vegetables)? If so, you’re on the right track to a nourishing meal!
Simple options to have on hand include:
Proteins: Help the body repair and maintain muscles, hair, skin and other body tissues.
- Chicken breast (fresh or frozen)
- Fish (fresh, frozen, or tinned fish in water)
- Greek yogurt
- Cottage cheese
- Tofu or tempeh
- Beans and legumes
- Eggs
Carbs: Our body’s primary source of energy, supporting our brain activity, muscle function, and digestion.
- Brown rice
- Quinoa
- Whole wheat bread
- Whole wheat pasta
- Oats
- Potatoes
Fats: Help you absorb nutrients from the foods you eat, and support brain and hormone health.
- Avocado
- Nuts (walnuts, almonds, brazil nuts)
- Seeds (chia seeds, hemp seeds, pumpkin seeds)
- Olive oil
- Nut or seed butters
Color: Gives you a range of vitamins, minerals and antioxidants.
- Greens (spinach, greenleaf lettuce, kale)
- Broccoli or cauliflower
- Bell peppers
- Berries
- Carrots
- Tomatoes
Make it Social
Remember, you are not alone during this deployment. There are others just like you seeking connection, support and routine. Social meals can be a great way to not only get together and meet new people, but also is an opportunity to help alleviate the mental load of meal planning/prepping all while being able to try new meals and recipes.
Some ideas might include:
- Spearhead a weekly potluck with your command/squadron spouses group
- Schedule meet ups at local coffee shops
- Visit a local farmers market together
- Pick a fun theme! Try something that most will enjoy such as a taco nights, pizza nights, or pasta dinner
- Host a brunch gathering
Plan and Prep-ahead
Planning and prepping your meals in advance can help you save time, money and ensure that there is always something healthy on hand.
Set aside time each week to plan out meals and snacks. Think about your schedule for the week, any social events, activities, or sports. This might change the type of meal you are planning.
Make a grocery list (don’t forget to double check what you already have in your pantry). Keep a few “go-to’s” on hand such as frozen fruit and veggies, canned beans, canned tomatoes, bone broth, tinned fish (tuna/salmon), or quick-cook grains. Fresh ingredients are wonderful, but these pantry and freezer items can be lifesaving for those busier days.
Pro Tip: Before you shop, check your local Commissary Store flyer for specials and digital coupons. The Commissary website even has healthy “dietitian approved” recipe ideas you can try!
After shopping, prepare the foods – start by focusing on washing and chopping fruits, and veggies, and cooking grains and beans. Cook in bulk if you can, and then separate and freeze any excess that you won’t be using in your recipes to save for later.
If you are having a busy week, choose “batch-cooking” or “quick cook” meals such as the following:
- Sheet pan meals
- Stir frys
- Pasta or grain bakes
- Soups or chilis
- Quiche or frittatas
Stay Flexible and Be Gentle with Yourself
Food can often serve as a comfort or crutch in times of stress or loneliness. It is okay to acknowledge this. However, it is also important to be aware of when emotional eating might be impacting you, and how to practice mindfulness in your eating habits. Allow yourself to enjoy foods that bring you peace and comfort, but understand your emotions and triggers. If you find yourself turning to food excessively, explore other strategies like being active, going outdoors, or spending time with friends.
The allure of yo-yo dieting (losing weight and regaining through dieting and then overeating) can be especially present in military communities as a topic of conversation and a “quick” fix, but it can be harmful to both physical and emotional well-being.
Dieting is not the “quick fix” it is made out to be and can simply add to stress and guilt. Rather than viewing certain foods as “off-limits”, practice gentle nutrition which involves embracing a balanced approach that honors both physical and emotional nourishment. Embracing flexibility and abundance can help you enjoy a wide variety of foods while still prioritizing nutritious choices that support overall well-being.
For example, if you love cookie dough ice-cream, keep a pint in your freezer! You might initially have a strong urge to indulge in it because you have it around. However, gradually you can learn to enjoy it in moderation alongside your daily meals when you choose, versus the mindset of scarcity and temptation to consume the entire pint. You’ll become accustomed to having it around, without feeling compelled to overindulge. This will help you develop a healthier relationship with the food.
Instead of restrictive diets, focus on balanced nutrition, incorporating nutrient-dense foods and regular exercise to support a healthier relationship with food and body image that is sustainable for the long-run. This will help you better adapt and adjust to changing situations without stressing about deviations from your usual routine.
Overall, regardless of what you try, remember that no one is perfect. Balance is going to make any change more sustainable for you to maintain in the long run, while also being more enjoyable.
Do you have any healthy eating tips during deployments you’d share with other spouses? Let us know!