FYUL: Sustained Energy

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Sustained Energy: Foods that combine lean protein, good fats and fiber to create the right nutrient balance to sustain energy

When choosing cuisine consider foods that provide a feeling of fullness as well as satisfaction. Choose items with taste and that you feel good about eating. Feeling good about your choice(s) does not mean that you made the “healthy” choice or the “right” choice or the food you “should” choose.  It means that you picked the items that have flavor and provided a feeling of fullness in a comfortable way.

When we choose foods we enjoy and eat them until we are satisfied then we are more likely to provide ourselves with sustained energy throughout the day. This will help you continue on with your day by being productive in school, work, exercise or sports.

In order to provide yourself with sustained energy you should think about balance. It’s important to incorporate cuisine from various food groups - protein (plant or animal), whole grains, fruits and vegetables, and fats. When you make balanced choices then you are more likely to feel satisfied with your meals and snacks.

Consider eating meals and snacks throughout the day (and avoid skipping) that incorporate at least 2-3 food groups listed:

Protein

• Yogurt
• Milk
• Nuts
• Peanut butter or another nut butter
• Chicken, turkey, ham, cheese, tuna, hummus

Grains/Carbohydrates

• Whole grain bread
• Pita bread or a wrap
• Rice
• Pasta
• Crackers, pretzels, graham crackers, whole grain cereal

Fruit

• Apple
• Orange
• Banana
• Peaches
• Berries (strawberries, blueberries or raspberries

Vegetables

• Carrots
• Avocado
• Cucumbers
• Broccoli
• Salad (lettuce, carrots, tomatoes)

Sample snacks

• Apple with cheese or peanut butter
• Cucumber and hummus
• Cereal with milk
• Graham crackers and peanut butter or almond butter

Sample meal

•  Peanut butter, banana on 2 pieces of bread with a cup of milk
• Turkey, cheese, avocado, lettuce, tomato on a wrap with an apple