Work at Home Resources

Work at Home: Nutrition - Fueling your family

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TO LEARN MORE ABOUT OUR SIMPLE STRATEGIES, TALK TO YOUR EXOS TEAM. PROTECT Fruits and vegetables provide protection for your immune system, brain, and body. To maximize your family's benefit, you should include at least three colors and eat at least two fruits and three vegetables every day. Healthy choices for your family are: apples, mushrooms, bananas, carrots, broccoli, and anything with color. ENERGIZE Carbohydrates help you sustain energy. The right carbohydrate is "brown and close to the ground" and has more than 3 grams of fiber per serving. Good choices for your family are: whole grain cereals, whole wheat bread or pasta, brown rice, oatmeal, granola, and beans. BUILD Quality protein builds muscle and maintains your immune system. Try to include a quality protein with every meal, and when choosing the right protein for your family remember, "the less legs, the better." Quality choices are: fish, poultry, lean meats, low fat dairy, eggs, beans or legumes, natural peanut butter, and almond butter. SUSTAIN Healthy fats (omega-3 fatty acids) provide energy, help regulate your blood sugar, and improve your cholesterol, improve your mental processes, decrease inflammation, and enhance your heart health. Try to include one serving with each of your family's meals. Fats that give back include: salmon, trout, tuna, natural peanut butter, almond butter, walnuts, flaxseed, and olive oil. FUELING YOUR FAMILY Food is fuel. It provides what your body needs to maximize your performance. You can upgrade your family's nutrition game plan by integrating foods that protect, energize, build, and sustain. 1 SERVING = 1 CUPPED HAND 1 SERVING = YOUR FIST 1 SERVING = PALM OF YOUR HAND 1 SERVING = TIP OF YOUR THUMB

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