Fuel Your Success: Nutrition for a Stronger You

The Strive365 program empowers you to take control of your wellness journey by helping to make nutrition easy to understand. Whether you want a high-protein snack, a low-sodium meal, or a plant-based and organic option, we’re here to help you navigate your daily food decisions. By understanding essential terms like high fiber and no added sugars, you can confidently make the best healthy choice to support a stronger, more vibrant lifestyle.

High Protein

For a food to be considered high protein, it must contain more than 10 grams of protein or more than 20% DV (daily value) per listed serving.

• Choose high-quality, nutrient-dense protein as part of a balanced diet Include a variety of protein sources such as eggs, poultry, seafood, red meat, beans, lentils, nuts, seeds, and soy.
• Select meats without added sugars, refined carbs, or chemical additives; season with salt, spices, or herbs.
• Aim for 1.2–1.6 grams of protein per kilogram of body weight daily, adjusting to your caloric needs.

Low Sodium

For a food to be considered low sodium, it must contain less than 140 mg per serving. A meal or main dish must contain less than 140 mg per 100 grams serving.

• Sodium and electrolytes are essential for hydration. The general population, ages 14 and above, should consume less than 2,300 mg of sodium per day.
• Highly active individuals may benefit from increased sodium intake to offset sweat losses.

Plant Based

For a food to be considered plant based, it must be from a plant source and contain no added ingredients from animal sources.

No Added Sugars

To receive this label, a food must contain no added sugar or sugar-containing ingredient during processing.

• Identify added sugars by looking for terms like “sugar,” “syrup,” or ingredients ending in “-ose.”
• Common names for added sugars include high-fructose corn syrup, agave syrup, sucrose, and molasses. Non-nutritive sweeteners include aspartame and sucralose.
• Naturally occurring sugars in fruits and plain milk are not considered added sugars.

Organic

To be labeled as organic, a food product must contain a minimum of 95 percent organic ingredients (excluding salt and water).

High Fiber

To be considered high fiber, foods must contain more than 5.6 grams of fiber or more than 20% DV (daily value) per serving and contain less than 3 grams of total fat per serving.

Healthy Choice

To be considered a healthy choice, a food should have limits on saturated fat, sodium, and added sugars. It should also contain a minimum amount of recommended food groups and subgroups (vegetables, fruits, dairy, protein foods, whole grains) which contain an array of nutrients.

Examples of foods that qualify include:

• Fresh whole fruits or vegetables
• Frozen, chopped, dried, or canned fruits and vegetables*
• Salmon
• Trail mix with nuts and dried fruit*
• Plain low-fat or fat-free yogurt
• Eggs
• Water
• 100% olive oil

Embrace Total Wellness: Mind, Body, and Beyond

Physical Activity

Regular physical activity strengthens your body and boosts mood and energy levels. Incorporate movement you enjoy daily.

• Move your body at least 30 minutes daily
• Prioritize quality sleep (7-9 hours)
• Manage stress through mindfulness or meditation
• Build strong connections with family, friends, and community
• Set realistic wellness goals
• Listen to your body’s signals

Mental Clarity

Take time to practice mindfulness, meditation, or other stress-reducing techniques to maintain focus and confidence.

Build Your Strongest Self: Discover the Power of Physical Fitness

Establishing clear goals and focusing on consistency, proper technique, and a personalized approach ensures long-term success in your fitness journey.

• Start with consistency: 150 minutes of moderate exercise weekly
• Include strength training 2-3 times per week
• Incorporate flexibility through stretching or yoga
• Mix cardio, strength, and flexibility workouts
• Listen to your body and rest when needed
• Set progressive, achievable goals
• Choose enjoyable activities
• Warm up and cool down properly