Missionary Wellness
Appropriate Amounts

“Appropriate Amounts,” Missionary Wellness: Nutrition (2023)

fruits and vegetables

The Basics of Nutrition

Nutritional science and the counsel in Doctrine and Covenants 89 tell us the basic components of nutrition that make up a healthy diet. These are plant-based foods—fruits, vegetables, whole grains, beans and other legumes, nuts, seeds, plant oils, and so on—and sparing amounts of meat. A balanced meal would consist of four main categories: vegetables, protein, healthy carbohydrates (fruits, whole grains, starches), and healthy fats. Each group has a place in the diet and provides our bodies with different kinds of nutrients.

In addition to nutrients, food provides our bodies with energy. The energy in food is measured in calories. Our bodies function best when we consume enough energy for our needs—neither too little nor too much.

When you eat a balanced diet with right amount of calories and all the nutrients Heavenly Father has provided, you will have the energy to perform at your best in His service. You will be more alert throughout the day. You will have strength to travel to all your meetings and serve with love. A well-balanced diet will quicken and clear your mind and may help reduce anxiety, depression, and other stressors.

Keep It Simple

At times, nutrition can feel complex. Be patient with yourself. Remember that food was “made for the benefit and the use of man” (Doctrine and Covenants 59:18). So, if you feel overwhelmed, try to incorporate one small, healthy change at a time.

We Are Agents

We are here on earth in our mortal bodies to learn and to grow both spiritually and physically. We are agents. We have the power to act and not simply to be acted upon. (See Doctrine and Covenants 58:28; 2 Nephi 2:16). Choose to eat foods that provide you the needed nutrients and energy so you can operate at your best as a missionary. We encourage you to use these resources to learn about proper nutrition and begin to apply what you learn.

Commit to learn how to:

  • Choose better food options.

  • Listen to your body’s natural signals of being hungry and full.

  • Prepare simple, quick, and balanced healthy meals.

  • Purchase healthy foods.

  • Be grateful for the unique cuisine wherever you are serving.