Fueled to Fight 
   Healthy Eating 
 Supports the Mission 
       
       
                                          Are you Fueled to Fight? 
                                                    Engage at  Well Aimed  Check Fire 
                                                          will                      Shots 
                                * 3 cups          Non Fat or 1% Milk,         2% Milk,                    Whole Milk, Creamer, 
            Dairy  every day                      Fat Free or Low Fat         Sherbet/ Frozen             Whipped Cream 
                                                  Yogurt or Greek             Yogurt, Low Fat Sour        Whole Milk Yogurt, 
                                                  yogurt,                     Cream,                      Sour Cream & Cottage 
                                                  Non Fat Sour Cream,         Low fat & Light             Cheese, Regular Cheese 
                                                  Cottage Cheese (non         Cheese, Buttermilk,         & Ice Cream, 
                                                  fat or 1%), Non fat Dry     Ice Milk                    Milkshake, Cheesecake  
                                                  Milk  
                                * 5 ½ to 6 ½      Egg Whites,                 Whole Eggs,                 Egg yolks,  
            Meat/  ounces                         Egg Beaters,                Fish: water- packed         Fish: Oil packed 
                                every day         Any Fresh Fish,             canned, salted or           canned, Fried Fish 
          Protein                                 Chicken or Turkey           smoked, Shellfish           Processed Meats 
                                                  breast (without the                                     (sausage, bacon, hot 
         Sources                                  skin)                       Game Hen, Dark              dogs, some lunch 
                                                  Round cuts of beef,         Poultry meat, Canned        meats) & Organ Meats 
                                                  pork tenderloins,           Chicken, Turkey             Fried & Fast Foods 
                                                  Non fried tofu or other     Franks                      Meat, Canned Meats & 
                                                  soy products.                                           Stews, Fatty Marbled 
                                                                              Most Beef, Pork, Lamb,      Red Meat 
                                                                              Veal (extra lean) 
                                              Are you Fueled to Fight? 
                                                         Engage at  Well Aimed  Check Fire 
                                                                Will                         Shots 
                                 *At least 6 to       Whole wheat pita,              Breads or cereals with         Most snack crackers, 
         Grains/ 8 ounces a                           tortilla, or English           less than 3 grams of           most granola, biscuits, 
                                 day.                 muffins,  whole grain          fiber per serving.             bakery products such as 
         Cereals  AT LEAST ½                          cereal or pasta,  Whole        Refined grains and             cake, pies, cookies, 
                                 of the grain         cornmeal,  Bulgur.             pastas such as corn            doughnuts, Danishes.  
                                                      Look for grains with 3 or  tortillas, couscous, de-
                                 servings             more grams of dietary          germed cornmeal,               Prepackaged rice or 
                                 should be            fiber per serving.             crackers, flour tortillas,     pasta with sauces.  
                                 whole grains.  Whole grain pretzels.                white flour, white rice,       Macaroni and cheese.    
                                                      Grain crackers, rice           regular pasta, grits, and      Sweetened cereal.  
                                 Example: 1 slice     cakes, brown rice.             noodles.  Most pretzels.   French Fries. Chips. 
                                 of bread, 1 cup of   Buckwheat, oatmeal,            Pancakes, bagels or            Popcorn:  regular 
                                 ready-to-eat         muesli, whole rye, wild        muffins with less than 3  microwave or popcorn 
                                 cereal, or ½ cup     rice, amaranth, millet,        grams of fiber per 
                                 of cooked rice,                                     serving.  Baked chips.         from the movies 
                                 cooked pasta, or     quinoa, sorghum.               Popcorn:  low fat and 
                                 cooked cereal        Popcorn:  air popped,          light 
                                 can be               no butter.   
                                 considered as 1 
                                 ounce 
                                 equivalent. 
                                         Are you Fueled to Fight? 
                                                     Engage at  Well Aimed  Check Fire 
                                                           Will                    Shots 
        Fats &                 Use Sparingly         Spray Oils (ex Pam)   Imitation/ Reduced Fat  Regular Mayo, Tartar 
                                                     Use other spices,      Mayo Salad/ Vegetable       Sauce, Butter, Hard 
                                                     seasonings             Oil Margarine, Low fat      Margarine, Palm and 
        Oils                                                                & light salad dressing      Coconut Oil, Animal 
                                                                                                        Shortening / Lard  
                               Dry beans and         Natural peanut         Regular peanut butter,      Refried beans, salted 
        Dried                  peas can be           butter, almond         low fat refried beans,      nuts, and some 
                               counted either        butter, kidney         some varieties of           packaged trail mixes. 
        Beans,  as vegetables                        beans, pinto beans,    garden burgers or 
                               (dry beans and        lima beans, black      veggie burgers.  
        Peas,                                        beans, chick peas,     Texturized vegetable 
                               peas subgroup),       split peas,  black-    protein.  Unsalted 
                               or in the meat,       eyed peas, and         sunflower seeds, 
        Nuts                   poultry, fish,        lentils                almonds, walnuts, and 
                               dry beans,                                   hazelnuts (filberts). 
                               eggs, and nuts 
                               (meat and 
                               beans) group.