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Action PackFood as Fuel
Here is your Action Pack! The materials contained in your
Action Pack will help you and your family take action to use
food to your advantage and fuel your energy requirements.
Included in your Action Pack:
Food as Fuel Overview: use this to introduce the Food as
Fuel principles to your family
Food as Fuel Cheat Sheets: stick these reference sheets up
on your fridge for everyone to use:
1. Foods that protect, energize, build, and sustain
2. Add color to your meals
3. Liquid energy
FamilyTop 10s: get your family together one night and
create your own top 10 lists for easier meal planning
Snacking for Energy:try these new snacking ideas, then
see if you can add some new combinations of your own
Menu Map: use this easy planning tool to quickly help you
use food as fuel
Resources: take advantage of family nutrition counseling
and family-friendly web resources
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Protectyour immune system with fruits and vegetables
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Energizewith carbohydratesto sustain energylevels
Buildbody tissues with quality proteins
Sustainwith healthy fatsfor repair and renewal of cells
Hydratewith water maintain hydration to maintain performance
Food is fuel and can provide what is needed to fuel your performance. Foods that protect, energize,
build, sustain, and hydrate will enable your child to focus and perform whatever their energy needs.
Incremental eating is based on fuel (food) needed for physical activity levels and would have to be tailored to meet individual needs.
An example of incremental eating is shown above.
Activity Level
What food can do
Add 3 colors to your plate
Think: the less legs the better!
Eat fats that give back
Think brown and close to the ground
Reach for water first
Simple Strategy
Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD
F u e
l i n g
N e e d s
Field of Play
Food as Fuel HydrateSustainBuildEnergizeProtect
Low:Mental energy day, usual getting
from here to there activity
Medium:Mental energy day, plus fun,
recreational activities
High:High energy day, sports,
practice or game
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Energize: Think brown and close to the ground
CARBOHYDRATE = FUEL FOR THE BRAIN & MUSCLES Carbohydrates help sustain energy.
Food sources are: whole grain cereals, whole wheat bread/pasta,
brown rice, oatmeal, granola, beans, fruits & vegetables.
What to look for: high-fiber, unprocessed foods.
The best choices will have more than 3g of fiber per serving.
Think brown and close to the ground.
Optimally energize by including one high-fiber, unprocessed
carbohydrate at each meal.
Build: The less legs the better
PROTEIN = BUILDING BLOCKS FOR OUR BODIES
Quality protein builds muscle and maintains the immune system. Quality sources are: fish, poultry, lean meats, low fat dairy, eggs,
beans/legumes, natural peanut butter and almond butter.
What to look for: quality protein sources. Typically the less legs on
the animal the protein came from, the better it is for you.
Optimally build by including at least one quality protein at each meal.
Sustain: Eat healthy fats that give back
HEALTHY FATS = ENERGY DENSI TY
Healthy fats provide energy, help to regulate blood sugar, improvecholesterol, and keep you feeling full.
Omega-3 fatty acids improve mental processes, decrease inflammation,
and enhance heart health.
Omega-3s are found in fatty fish like salmon, trout, and tuna, natural
peanut butter, almond butter and healthy cooking fats such as olive oil,
as well as flaxseed, and walnuts.
Try to get one serving of healthy fat per meal (2 total servings of fatty
fish per week).
1 serving size = your fist
1 serving size = the palm of your hand
1 serving size = the tip of your thumb
oatmeal100% whole wheat bread
high fiber cereal
brown rice
Protect: Add 3 colors to your plate
FRUITS & VEGETABLES = PROTECTION
Fruits & vegetables provide protection for the immune system,brain, and body.
Include fruits & vegetables at each meal.
A wide variety of color provides the biggest benefit.
Optimally protect by eating at least 2 fruits & 3 vegetables every day.
1 serving size = cupped hand
chicken/turkeybreasts
lean red meat peanut butter
fish
peanut butteroils: fish, flax, olive
avocadopecans, walnuts
& almonds
Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD
Eat a rainbow often
Food as Fuel SustainBuildEnergizeProtect
Food as Fuel HydrateSustainBuildEnergizeProtect
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Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD
Yellow foods: optimize brain function
Green foods: rejuvenate muscles
and bones
Orange foods: support skin and tissuesinside the body
White foods: elymph system,
Red foods: su
Purple foods:small vessels
Food as Fuel
Add 3 colors to your plateFood as Fuel Protect
8/2/2019 Action Pack Sheets
5/9Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD
Food as Fuel HydrateSustainBuildEnergizeProtect
Food as Fuel Hydrate
Remember:consider the environment. Keep refillable bottles with you to avoid excessive use
of disposable bottles and cups.
Hydrate: Reach for water first
MAINTAIN HYDRATION TO MAINTAIN PERFORMANCE
Institute of Medicine of the National Academy of Sciences Hydration Guidelines
Regular hydration helps to maintain normal physical and mental performance
and protects the immune system.
Dont wait until you are thirsty to drink. The thirst mechanism doesnt kick in
until you are already moderately dehydrated.
The best choice: water. Other good options: herbal teas, natural fruit juices
and skim milk. Caffeinated, carbonated and high sugar drinks can actually dehydrate.
80% of our hydration needs are met through water and beverages, while the
remaining 20% is derived from moisture in foods.
Age Range Daily Water Adequate Intake
Infants
0-6 months 3 cups (0.7 L), assumed to be from human milk.
7-12 months 3.5 cups (0.8 L), assumed to be from human milk and complementary foods and beverages.
Children
1-3 years 4 cups (0.9 L) as total beverages, includingdrinking water.
4-8 years 5 cups (1.2 L) as total beverages, at least50% of this drinking water.
Adolescents 9-13 years
Males 8 cups (1.8 L) as total beverages, at least50% of this drinking water.
Females 8 cups (1.8 L) as total beverages, at least50% of this drinking water.
Adolescents 14-18 years
Males 11 cups (2.6 L) as total beverages, at least50% of this drinking water.
Females 7 cups (1.6 L) as total beverages, at least50% of this drinking water.
Adults 19-70+ years
Males 13 cups (3 L) as total beverages, at least50% of this drinking water.
Females 9 cups (2.2 L) as total beverages, at least50% of this drinking water.
8/2/2019 Action Pack Sheets
6/9Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD
What are your familys Top 10s?
My familys top 10 Protectors
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My familys top 10 Builders
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My familys top 10 Energizers
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My familys top 10 Sustainers
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8/2/2019 Action Pack Sheets
7/9Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD
Snacking for Energy
Try these snack ideas if weight gain is needed
Large whole wheat bagel with any of the following
condiments: Low-Fat Cream cheese, sliced cheese,
natural peanut butter, almond butter or cashew butter,
hummus or honey
Whole grain cereal (w/at least 3g of fiber) with milk and
fresh fruit
Natural peanut or almond butter + banana + honey
sandwich on whole wheat bread with at least 3g of fiber.
Ready made pizza crust, whole wheat English muffins or
whole wheat pitas with tomato sauce, veggies,
turkey/chicken sausage or grilled chicken, and part skim
mozzarella for a home made pizza
Hot oatmeal, cream of wheat, farina or grits mixed with
your favorite toppings: peacans, walnuts, almonds,
pepitas, ground flax, dried fruit, brown sugar, maple
syrup, honey and/or dried fruit
Almonds, pecans, cashews, walnuts, pistachios, peanuts
or sunflower seeds
Natural peanut butter is a great way to healthfully add
calories. Try adding it to whole wheat bagels, English
muffins, sandwiches, pita and fruit for quick snacks
Protein powder smoothies with peanut butter, fruit/100%
fruit juice, and milk make for a delicious snack!
Dried fruit mixed with pretzels, dark chocolate chips, and
nuts/seeds
Drink 8 oz of 100% fruit juice or 1-2% milk (flavored is
great!) with every meal
Just because you want to gain weight does not mean
to fill your body with low-grade fuel. Load up on added
whole grains and healthy fats. Added fats should
come from unsaturated sources like olive oil, nuts,
and avocado.
Smart Snacking TipsSnacks are a source of energy and can help you
stay fueled
Eating every 3-4 hours provides fuel for your
body & brain
Like our meals, snacks can be a blend of fuelingcarbs, quality proteins, healthy fats and lots of
color from fruits & vegetables
Snacking is for everyone, whether you are looking
to maintain, gain or lose weight
Try these snack ideas if weight management is needed
Nature Valley Granola Bar, Lara Bar, Kashi Bar or any
other bars that have 3g of fiber and at least 5g of protein
Fresh Fruit + 1/4c of almonds, walnuts or pecans
Fresh Fruit + String Cheese
Fresh Veggies + Hummus, Natural Peanut Butter or
Natural Almond Butter
100% Whole Wheat Crackers + Hummus, Natural Peanut
Butter or Natural Almond Butter
Tuna packed in water mixed with low-fat cottage cheese
or plain regular yogurt
Low Fat Greek Yogurt + fresh fruit + 1 small spoonful of
honey (other great add ons are honey or raw oatmeal)
Beef Jerky + CP Quick Fix Snack Mix (CP Snack Mix =
1/4c almonds, walnuts or pecans + 1/2c high fiber
cereal + 1/4c dried cranberries or cherries + 1/8c dark
chocolate chips)
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rought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD
Food as FuelMenu Map Map your meal planning to the Food as Fuel categories For your daily catego
Breakfast Breakfast Breakfast Breakfast
Lunch Lunch Lunch Lunch
Dinner Dinner Dinner Dinner
Snacks Snacks Snacks Snacks
Activity Level Activity Level Activity Level Activity Level
SAMPLE DAY DAY DAY DAY
Oatmeal (1 Energizer)
Skim milk (1 Builder)
Banana (1 Protector)
Orange Juice (1 Hydrator)
Peanut butter (1 Builder, 1 Sustainer)
Jelly (1 Other)
Whole wheat bread (2 Energizers)
Apple (1 Protector)
Carrot & celery sticks (2 protectors)
Skim Milk (1 Hydrator)
Spagetti (1 Energizer)
Tomato sauce (1 Protector)
Lettuce, cukes, tomato (3 Protectors)
Cheese (1 Builder)
Salad dressing (1 Other)
Water (2 Hydrators)
Granola Bar (1 Energizer)
Cookies (2 other)
String Cheese (1 Builder)
Water (2 Hydrators)
PROTECT
ENERGIZE
BUILD
SUSTAIN
HYDRATE
OTHER
Low: mental energy day
Medium: mental + recreation
High: sports, practice, game
Food as Fuel Categories* Food as Fuel Categories Food as Fuel Categories Food as Fuel Categories
*Circles indicate targets for each category. Check off circles as you use components. Add circles when you go over your targets.
Add foods to energize as your activity level goes up!
Low Medium High Low Medium High Low Medium Hi
Food as Fue
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Brought to you by IBM Integrated Health Services, in collaboration with Core Performance VP of Nutrition and Research Amanda Carlson-Phillips, MS, RD, CSSD
2012 CHR ResourcesThese resources cover the following broad topics
Nutrition Consultations
Speak with a registered dietitianto help you put the food as fuel
concepts into action
wellnessforlifecenter.com/
nutritionconsultation
Mindfulness
The whole family mayreap the benefits
wellnessforlifecenter.com/
mindfulness/
Sleep
Rest for today, preparefor tomorrow
kidshealth.org
Physical Activity
Helping your familystay active
bam.gov
nhlbi.nih.gov
presidentschallenge.org
Healthy Eating& Healthy Weight
Home
Fueling families effectively
bam.gov
kidshealth.org
fns.usda.gov
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