[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-402539-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-402539-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","food-is-fuel-quick-meal-guide","Food is Fuel - Quick Meal Guide","","Food is Fuel outlines practical nutrition guidance for building meals on the road. It details what to include—whole foods, fruits and vegetables, balanced portions of greens, fiber, protein, and healthy fats—and how to plan ahead with meal-prep templates and smart hydration habits. It also lists what to avoid such as deep-fried fast foods, refined sugars, and excessive sodium. The guide provides a balanced plate framework, a healthy foods list, cost-efficient shopping options, handy travel items, fast-food decision rules, and starter recipe ideas.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/food-is-fuel-quick-meal-guide/402539/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/food-is-fuel-quick-meal-guide/402539.png","ImageObject",300,407,{"name":42,"@type":43},"eBook King","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-07","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",14,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What should meals include for a balanced plate approach?","Question",{"text":63,"@type":64},"Each meal should incorporate four food groups when possible: greens, protein, fibre, and healthy fats, using portion ranges like 1–3 cups greens and defined servings for protein, fibre, and fats.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"Which foods and drinks does the guide recommend avoiding?",{"text":68,"@type":64},"Avoid deep-fried fast foods, refined sugary foods, refined complex carbs, and high-sodium items, especially when you are not getting much physical activity.",{"name":70,"@type":61,"acceptedAnswer":71},"How can you make smarter choices when you cannot cook and need fast food?",{"text":72,"@type":64},"Skip fries and soda, avoid deep-fried foods, dairy, high-sugar drinks, and high-sodium options. Choose items like wraps or salads with grilled chicken, request no cheese or creamy dressings, and consider adding avocado or vinaigrette-based options.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},402539,1790624986,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":140,"language":141,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":12,"update_tm":145,"read_time":146,"preview_page_count":4},962088006270,"https://ap-avatar.wpscdn.com/davatar_085a072bc5b1113ac321206ff7593b45","FOOD IS FUEL  \nPREPARED BY  \nThe Musket Transport Ltd.  \nUSING FOOD AS FUEL  \nWhat to Include in your meals:  \n Whole food meals.  \n Plenty of fruits & vegetables.  \n Plan ahead and meal prep meals and snacks for the road (blank meal planning template found on the last page of this booklet) .  \n Focus on creating well-balanced meals containing greens, fiber, protein, and good fats (see \"The Balanced Plate\" guide on next page) .  \n Drink plenty of water-oftentimes you may think you' re hungry when actually you' re dehydrated.  \nWhat to Avoid in your meals:  \n Deep-fried, \"fast food\" -a lot of calories without much nutrient value. When you' re on the road and not getting a lot of physical activity, those calories will turn into fat in the body.  \n Refined sugary foods.  \n Refined complex carbs (wheat-pasta, white wheat breads) .  \nThe Musket  \nTransport Ltd.  \n1  \nTHE BALANCED PLATE  \nTry to incorporate these 4 food groups at each meal, if possible: GREENS, PROTEIN, FIBRE & HEALTHY FATS  \nGREENS 1-3 cups  \nPROTEIN 1 serving  \n Lettuce  \n Spinach  \n Zucchini  \n Cucumber  \n Kale  \n Sprouts  \n Leafy Greens  \n Celery  \n Fresh Herbs  \n Cabbage  \n Tofu-1 cup  \n Chicken & Beef  \n-4oz.  \n Fish-4oz.  \n Beans & Legumes-1 cup  \n Eggs-2 large  \n Edamame-1 cup  \n Collagen-2 Tbsp  \n Protein Powder-2 scoops  \n Chickpeas & Lentils-1 cup  \n Hummus-1/4 cup  \nFIBRE 1 piece, or 1/2-1  \ncup  \nHEALTHY FATS 1-2 tablespoons  \n Fruit  \n Vegetables  \n Root Vegetables  \n Gluten-free pasta & grains  \n Rice, Quinoa, Oats  \n Beans, Lentils, Legumes  \n Berries  \n* Note: Fruits are high in natural sugars, so it's often best to pair them with a healthy fat to balance blood sugar, such as a nut butter.  \n Avocado  \n Nuts & Seeds  \n Healthy Oils (extra virgin olive oil, coconut oil, avocado oil, sesame oil)  \n Coconut  \n Olives  \n Ghee  \nThe Musket  \nTransport Ltd.  \n2  \nHEALTHY FOODS LIST  \nThis list is just a basic guide. There are more foods in each category that are healthy beyond this list.  \nVegetables  \n Lettuce  \n Spinach  \n Collard Greens  \n Swiss Chard  \n Kale  \n Zucchini  \n Eggplant  \n Squash  \n Cucumber  \n Celery  \n Tomato  \n Radish  \n Asparagus  \n Broccoli  \n Cauliflower  \n Mushrooms  \n Beets  \n Green Beans  \n Peas  \n Sweet Potato  \n Carrots  \n Cabbage  \n Pumpkin  \n Fresh Herbs  \n Sprouts  \n Garlic  \n Ginger  \n Onions  \n Sauerkraut & Kimchi  \nFruits  \n Apples  \n Bananas  \n Apricots  \n Pears  \n Berries  \n Peaches  \n Nectarines  \n Grapes  \n Plums  \n Papaya  \n Mango  \n Pineapple  \n Kiwi  \n Cherries  \n Oranges  \n Lemons  \n Limes  \n Avocados  \nNuts & Seeds  \nMeat, Poultry, Fish & Vegan Protein  \n Chicken  \n Turkey  \n Beef  \n Eggs  \n Tofu  \n Tempeh  \n Fish  \n Eggs  \nGrains  \n Quinoa  \n Rice  \n Oats  \n Buckwheat  \n Amaranth  \nBeans & Legumes  \n Lentils  \n Black Beans  \n White Beans  \n Navy Beans  \n Pinto Beans  \n Kidney Beans  \nCondiments/Other  \n Extra Virgin Olive Oil  \n Avocado Oil  \n Sesame Oil  \n Coconut oil  \n Apple Cider Vinegar  \n Rice Vinegar  \n Tamari  \n Ghee  \n Nut & Seed Butters (except for peanut butter)  \n Maple Syrup  \n Raw Honey  \n Olives  \n Protein Powder (avoid Whey)  \nThe Musket  \nTransport Ltd.  \n3  \nCOST EFFICIENT PLACES TO SHOP  \n Food Basics, No Frills, or Walmart.  \n Farmer’s Markets.  \n Most grocery stores will have a stand that has fruit/vegetables that are very ripe and are being sold at a discounted price.  \n Bulk Barn – great to buy bulk dry ingredients for your recipes.  \n Look at flyers for deals.  \n Flipp App – this is a great app to have on your phone. You can look up any ingredient, and it will show you where it might be on sale in your area.  \nHANDY ITEMS TO HAVE ON THE ROAD:  \n Cooler.  \n Smoothie shaker cup ( plastic with wire whisk metal ball inside) .  \n Reusable insulated water bottle-such as the 28 oz. Yeti Rambler.  \n Large water container-such as the 1 gallon Yeti Rambler.  \n Glass or stainless steel food containers.  \n Mason jars, 250mL and 500mL are handy to have.  \n Portable smoothie blender such as the Nutribul","cbCaij81CI8qorqI","https://ap.wps.com/l/cbCaij81CI8qorqI","pdf",12915756,39,"English","# What to Include in Your Meals\n## What to Avoid in Your Meals\n# The Balanced Plate\n## Greens, Protein, Fibre, Healthy Fats\n# Healthy Foods List\n## Vegetables\n## Fruits\n## Nuts & Seeds\n## Meat, Poultry, Fish & Vegan Protein\n## Grains\n## Beans & Legumes\n## Condiments/Other\n# Cost Efficient Places to Shop\n# Handy Items to Have on the Road\n# Fast Food Guide\n## Recommended Menu Choices\n# Healthy Recipe Ideas\n## Breakfast Ideas","[{\"question\":\"What should meals include for a balanced plate approach?\",\"answer\":\"Each meal should incorporate four food groups when possible: greens, protein, fibre, and healthy fats, using portion ranges like 1–3 cups greens and defined servings for protein, fibre, and fats.\"},{\"question\":\"Which foods and drinks does the guide recommend avoiding?\",\"answer\":\"Avoid deep-fried fast foods, refined sugary foods, refined complex carbs, and high-sodium items, especially when you are not getting much physical activity.\"},{\"question\":\"How can you make smarter choices when you cannot cook and need fast food?\",\"answer\":\"Skip fries and soda, avoid deep-fried foods, dairy, high-sugar drinks, and high-sodium options. Choose items like wraps or salads with grilled chicken, request no cheese or creamy dressings, and consider adding avocado or vinaigrette-based options.\"}]","Food is Fuel - Quick Meal Guide | PDF",1790531464,98]