Based on a presentation at the 2026 Firefighter Health Forum by Megan Lautz, MS, RDN, CSCS, TSAC-F

Think about your interactions with food in a firehouse. Whether you are part of a full-time, part-time, paid-on-call or volunteer fire department, the way firefighters gather around food is much the same.

Meals are quickly prepared, served in large portions, and oftentimes crews are eating on the go. Food is typically higher in fat, low in fiber, featuring red meat and processed foods. There may be donuts and other sweets, often donated by the community or made by a crew member’s family. Overall, it’s typically not an environment that prioritizes nutritious foods and healthy diets.

But to be a healthier, well-fueled firefighter, you don’t need to overhaul your diet. You just need to make a few smaller changes. Here are three nutrition-based ideas that will contribute to a healthier firehouse culture and a healthier you.

Plant-focused diet

There have been several nutrition trends that have encouraged a plant-heavy diet. For many firefighters, that sounds as miserable as fingernails moving across a chalkboard. But the antioxidants in plant-based foods are very helpful to those in the fire service.

Using the Mediterranean diet as a guide can offer balance. Recipes are rich in fruits, vegetables, whole grains, healthy fats and lean proteins, and are more easily adopted into a firefighter’s active lifestyle.

Add in more fiber

High fiber foods will keep crews sustained better during long calls while also helping regulate cholesterol and blood glucose and reducing cancer risk. To easily increase fiber intake, find ways to add fruits, veggies, whole grains, beans and legumes to meals and snacks. A good metric to reach for daily is 25g of fiber for women, 38g for men.

What is on the counter matters

A few simple changes can support making healthier choices without even thinking. One easy way is to omit counter offerings.

Instead of leaving donuts or other baked goods out on display, where you might mindlessly walk by and grab one simply out of boredom, put treats in a cupboard. Having to take the extra step of opening a cabinet door will reduce unconscious intake. And in its place on the counter, set out a basket of apples and bananas, a veggie tray with humus, or nuts and trail mix.

In one study where a fire department made this simple change with healthier options more visually available and the treats kept out of sight, firefighters ate an extra pound of produce per shift.

Overall, the key to a healthier diet is to start, and to start small. You can have some great results with a few minor adjustments to your eating habits.

If you’d like to check out some firehouse recipes that are healthy and delicious, you can sign up for Megan Lautz’s free recipe book here.

Schedule a nutrition training for your department

Through the Hometown Heroes Assistance Program, MnFIRE offers a free deep dive training centered on fitness & nutrition at no cost to departments. Learn more here.