Presentation on theme: "Fueled to Fight Healthy Eating Supports the Mission"— Presentation transcript:
1 Fueled to Fight Healthy Eating Supports the Mission The Fueled to Fight program is a single system for product identification which enhances the Marine’s ability to make healthy choices in the chow hall.The system intent is to educate about healthy choices, not prevent options.
2 PurposeTo define a single system for product identification which enhances the Marine’s ability to make healthy choicesEstablish a policy for color coding menu items within USMC mess hallsSystem intent:Provide identifiable choicesNOT to prevent optionsThe goal of Fueled to Fight is to identify a single system within the mess halls that makes it easy for Marines to make healthy choices.This single system is a way to label foods so that Marines can immediately know what food choices are best for fueling their bodies.The system is not there to dictate what every Marine eats, it’s an educational tool. Marines will be able to make “informed choices” and still have all options available.Note the Fueled to Fight logo on the bottom right corner.
3 System Logistics Roll-out set for May 2012 Partnering USMC Registered DietitiansEstablished color-coding policy (stoplight system)Analyzed menu items and categorized foodsMess Hall Management and OperationsLabel menu items on serving lineHang informational postersRoll-out in all USMC mess halls is set for January 2012.It will take a partnership b/t USMC dietitians and mess hall management/operations for the program to be successful.1. USMC dietitians established the single system for product identification based on a stoplight system. Using access to the dining menus, the dietitians then analyzed each menu item and categorized it based on the standards, which will discuss in a moment.2. Mess hall management and operations will be in charge of labeling each menu item on the serving line and posting informational materials such as posters throughout each dining facility.
4 Stoplight System Categorizes food by a color coded Stoplight system RedYellowGreenFood is categorized based on total fat and saturated fat percentIdentified by food labels and posters throughout dining establishmentsFueled to Fight categorizes foods using the stoplight colors of RED, YELLOW and GREEN.Foods are color coded as either Red, Yellow, or Green based upon the food’s total fat and saturated fat percentage of total calories. The categories are based on recommendations of nationally recognized health agencies and DoD Dietitian collaboration.Food will be identified throughout each dining facility using labels on the serving line. Posters will also be used for marketing and informational purposes.
5 GREEN criteria < 30% Total Fat* and < 10% Saturated Fat* Healthiest options for maximum performance“Engage at will” = Great ChoicesFood item contains:< 30% Total Fat*and< 10% Saturated Fat*(* % of total calories)These are the criteria set for all Green coded foods. These foods are great choices for overall health, physical and mental performance.
6 YELLOW Criteria < 31 -49% Total Fat* and < 11-15% Saturated Fat* Choose with caution and watch quantity“Well aimed shots” = Use OccasionallyFood item contains:< % Total Fat*and< 11-15% Saturated Fat*(*% of total calories)These are the criteria set for all Yellow-coded foods. These foods should be consumed occasionally because they are higher in total fat.
7 RED Criteria > 50% Total Fat* and >16% Saturated Fat* Hinders performance“Check Fire”= Limit amountsFood item contains:> 50% Total Fat*and>16% Saturated Fat*(*% of total calories)These are the criteria set for all red-coded foods. Limit the intake of these foods because they are the highest in unhealthy fat and can decrease performance.
8 Exceptions… YELLOW Coded Eggs Avocado Nuts Seeds Diet Soda Sports Drinks100% JuiceRED CodedEnergy DrinksRegular sodaFruit punchLemonadeFruit drinksBug juiceAlcoholAlthough these rules apply to most foods, there are several exceptions:Avocados, nuts, and seeds = yellow food category because although they are high in total fat, the kind of fat is healthy (mono and poly unsaturated fat)Diet soda, sports drinks (Gatorate, Powerade), and 100% juice = yellow because only ok in moderation. Sports drinks only needed when exercise is over minutes or in extreme climateSoda, punch, lemonade, “fruit drinks”, etc = red because even though they are fat-free, they are high in calories and sugar (empty calories)Alcohol = red, obvious reasons
9 Baked Fish with Butter Crumb Topping Example Food ItemBaked Fish with Butter Crumb ToppingNutrition Facts (per 4 oz. portion):Calories: 226Total Fat: 8.7 gramsSaturated Fat: 3.29 gramsCalories from Total Fat = 34.6%Calories from Saturated Fat = 13.1%Result: YELLOW food labelLet’s look at a recipe that at first glance might appear to be a very GREEN item.When the fish recipe is evaluated for fat and saturated fat as a percentage of TOTAL calories, the item is actually a YELLOW entrée.Remember, an item falls in the YELLOW category when the fat content is between 31-49% of the total calories AND the saturated fat content is between 11-15% total calories.The butter crumb topping takes this item into the YELLOW zone.
10 Are you Fueled to Fight? Dairy Meat/ Protein Sources Engage at will Well Aimed ShotsCheck FireDairy* 3 cups every dayNon Fat or 1% Milk,Fat Free or Low Fat Yogurt or Greek yogurt,Non Fat Sour Cream,Cottage Cheese (non fat or 1%), Non fat Dry Milk2% Milk,Sherbet/ Frozen Yogurt, Low Fat Sour Cream,Low fat & Light Cheese, Buttermilk, Ice MilkWhole Milk, Creamer, Whipped CreamWhole Milk Yogurt, Sour Cream & Cottage Cheese, Regular Cheese & Ice Cream, Milkshake, CheesecakeMeat/Protein Sources* 5 ½ to 6 ½ ounces every dayEgg Whites,Egg Beaters,Any Fresh Fish,Chicken or Turkey breast (without the skin)Round cuts of beef, pork tenderloins,Non fried tofu or other soy products.Whole Eggs,Fish: water- packed canned, salted or smoked, ShellfishGame Hen, Dark Poultry meat, Canned Chicken, Turkey FranksMost Beef, Pork, Lamb, Veal (extra lean)Egg yolks,Fish: Oil packed canned, Fried FishProcessed Meats (sausage, bacon, hot dogs, some lunch meats) & Organ MeatsFried & Fast Foods Meat, Canned Meats & Stews, Fatty Marbled Red MeatSemper Fit dietitians developed a guide for healthy eating based upon the stoplight color coding system.It provides specific examples of healthy food items to consume daily as well as foods to eat sparingly.The performance, recovery, and resiliency of Marines depends upon proper fuel. So ensure Marines areFUELED TO FIGHT!!Engage at will = Great ChoicesWell aimed shots = Use OccasionallyCheck Fire = Limit
11 Are you Fueled to Fight? Grains/Cereals Engage at Will Well Aimed ShotsCheck FireGrains/Cereals*At least 6 to 8 ounces a day.AT LEAST ½ of the grain servings should be whole grains.Example: 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent.Whole wheat pita, tortilla, or English muffins, whole grain cereal or pasta, Whole cornmeal, Bulgur. Look for grains with 3 or more grams of dietary fiber per serving. Whole grain pretzels.Grain crackers, rice cakes, brown rice. Buckwheat, oatmeal, muesli, whole rye, wild rice, amaranth, millet, quinoa, sorghum.Popcorn: air popped, no butter.Breads or cereals with less than 3 grams of fiber per serving.Refined grains and pastas such as corn tortillas, couscous, de-germed cornmeal, crackers, flour tortillas, white flour, white rice, regular pasta, grits, and noodles. Most pretzels. Pancakes, bagels or muffins with less than 3 grams of fiber per serving. Baked chips.Popcorn: low fat and lightMost snack crackers, most granola, biscuits, bakery products such as cake, pies, cookies, doughnuts, Danishes. Prepackaged rice or pasta with sauces. Macaroni and cheese. Sweetened cereal. French Fries. Chips.Popcorn: regular microwave or popcorn from the movies
12 Are you Fueled to Fight? Dried Beans, Peas, Nuts Fats & Oils Engage at WillWell Aimed ShotsCheck FireFats & OilsUse SparinglySpray Oils (ex Pam)Use other spices, seasoningsImitation/ Reduced Fat Mayo Salad/ Vegetable Oil Margarine, Low fat & light salad dressingRegular Mayo, Tartar Sauce, Butter, Hard Margarine, Palm and Coconut Oil, Animal Shortening / LardDried Beans, Peas, NutsDry beans and peas can be counted either as vegetables (dry beans and peas subgroup), or in the meat, poultry, fish, dry beans, eggs, and nuts (meat and beans) group.Natural peanut butter, almond butter, kidney beans, pinto beans, lima beans, black beans, chick peas, split peas, black-eyed peas, and lentilsRegular peanut butter, low fat refried beans, some varieties of garden burgers or veggie burgers. Texturized vegetable protein. Unsalted sunflower seeds, almonds, walnuts, and hazelnuts (filberts).Refried beans, salted nuts, and some packaged trail mixes.
13 Are you Fueled to Fight? Fruits and Vegetables Check Fire Engage at WillWell Aimed ShotsCheck FireFruits and VegetablesAt least 2.5 cups of fruit and at least 4 cups of vegetables a dayExample: 1 cup of fruit or 1 cup of 100% fruit juice counts as 1 cup. ½ cup of dried fruit can be considered as 1 cup.Example: 1 cup of raw or cooked vegetables, or 1 cup of vegetable juice counts as 1 cup.All fresh fruits and vegetables. Frozen vegetables.100% fruit and vegetable juices. Frozen juice bars. Salsa. No added salt canned vegetables. Dried fruit. Unsweetened applesauce. Avocado, olives, sauerkrautCanned fruit in light or heavy syrup. Regular canned vegetables. Sweetened applesauce. Frozen fruits with added sugar. Frozen veggies with sauce or cheese. Coleslaw, potato salad, French fries, onion rings, hash browns, tater tots, scalloped or Au Gratin Potatoes. Deep fried vegetables. Fruit candies, fruit drinks that are not 100% fruit juice, sweetened dried fruits.
14 Are you Fueled to Fight? Beverages Supplements Engage at Will Well Aimed ShotsCheck FireBeverages*Serving size depends on individual needsWater, Non fat or 1% milk, Unsweetened Tea and CoffeeSports Drinks, Diet Soda, 100% fruit and vegetable juices, 2% milkEnergy Drinks, Regular Soda, fruit drinks, punch, lemonade, sweet tea, whole milk, alcoholSupplements*Serving size depends on individual supplementIf your doctor has determined the supplement is safe for you and prescribes a safe dose to follow.Multivitamin products with seals from third-party verification programs (Ex. USP, NSF, etc). Vitamins/minerals that do not exceed 100% of the daily value. Always ask a physician before taking a vitamin/mineral. Small doses of caffeine may increase athletic performance if approved by your physician.Energy Drinks. Any supplement that has limited research. Any supplement that you have not cleared with a physician. Supplements may interact with medications and may cause increased risk for dehydration.
15 DisclaimersServing sizes vary depending on height/weight, age, gender, and level of physical activity.*Serving size on guide is based onmales and females,aged 19 to 30 years old, andwho engage in at least 30 minutes of physical activity most days of the week.Disclaimers for portion sizes listed because serving sizes needed will depend on each individual.Serving sizes listed on the Fueled to Fight food guide are for the majority of active duty Marines- *males and females aged years old who engage in at least 30 minutes of physical activity most days of the week.(*listed at the bottom of the guide)
16 ResourcesFor more information on nutrition or Fueled to Fight, contact Semper FitHelpful websites:Semper Fit centers are located at all USMC installations and are the resource for nutrition and Fueled to Fight information.Helpful resources for sound nutrition advice from listed websites.Both are also listed at the bottom of the guide.
17 ContributorsJulie Burks, MS, RD, CSSD Semper Fit Health Promotion Dietitian MCAS Miramar, CA Amber DeVore, RD, CSSD, LDN MARSOC Dietitian MCB Camp Lejeune, NCCAPT L. Sue Hite, MS, RD Dietitian, Headquarters Marine Corps Pentagon, Washington, DC Lauren King, MS, RD Semper Fit Health Promotion Dietitian MCB Quantico, VA
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