Welcome!

I’m so honored to be here with the incredible mothers and children of the Waco Central Texas Chapter of Jack and Jill of America, Incorporated!

This guide was created especially for you—to support the amazing energy and care you pour into your families every day. Whether you're here for your child or for yourself, this is your time to learn, laugh, and leave with tools you can use.


You can download the pdf. infographic of this guide for quick access anytime!

I invite you to explore more resources at brittanylivingwell.com

What You’ll Walk Away With

• A clear understanding of how food fuels the body
• What to eat before and after activity
• Snack ideas that are realistic and nourishing
• The truth about hydration and how to get enough of it
• The confidence to make better food choices—without overthinking it

Hydration: More Than Just Drinking

Let’s bust a myth—fluid does NOT equal hydration. Soda, Kool-Aid, and sugary drinks do not hydrate you. Water is essential, especially when you're active.

A simple rule: Drink half your body weight in ounces every day. If your child weighs 80 lbs, that’s about 40 oz daily—and more after sweating.

Make water more appealing:
• Let kids pick their own water bottle
• Infuse with lemon, cucumber, berries, or mint
• Offer iced herbal teas (like mint or rooibos)
• Skip the sugary sports drinks—try coconut water instead

Food is Fuel: Meet the Macros

Macronutrients are the big three nutrients your body needs:

• Carbohydrates = Your energy source (think fruit, oats, sweet potatoes)
• Protein = The body’s builder (beans, eggs, lean meats, nuts)
• Fat = Your support system (avocados, seeds, olive oil)

In our session, you'll meet 3 young volunteers, each playing a macronutrient to make this fun, engaging, and memorable!

What to Eat: Before and After Activity

🔹 **Before a workout:** Focus on hydration and carbs

• Water or coconut water + banana
• Watermelon or grapes
• Smoothie (banana, berries, water)
• Apple slices
• Celery or cucumber + fruit

🔹 **After a workout:** Focus on protein and carbs

• Grilled chicken + orange slices
• Hard-boiled egg whites + grapes
• Tuna salad + rice cakes
• Plant-based shake + banana
• Hummus + pita + watermelon
• Turkey roll-ups + apple
• Chickpeas + sweet potato

Interactive: The Fuel Box Challenge

Teams will draw hidden food items and build smart pre- and post-workout combos. Together, you'll evaluate what works and explain why. It’s fast, fun, and a great way to apply what we’re learning!

Label Reading 101: Don’t Be Fooled

The front of the package is for decoration. The back is for education.
How to spot added sugars and fake ingredients:
• Sugar = anything ending in -ose (e.g., sucrose, glucose)
• Watch out for artificial sweeteners like sucralose, aspartame, and Ace-K
• The healthiest foods don’t have labels—shop the perimeter of the store
• Eat the rainbow (from produce, not candy)

BONUS Snack Smarter: Everyday Upgrades

• Fruit snacks → Dried fruit (no added sugar)
• Sports drinks → Water with lemon or coconut water
• Chips → Popcorn, roasted chickpeas, homemade trail mix

A Note From Me

Fuel Well. Live Well.
Your next great choice starts now.
Whether it’s packing a better snack, drinking more water, or swapping out one processed food for something real—each step is a win.
Start small. Stay consistent. Trust the process. You're doing better than you think. And I’m always rooting for you!

I invite you to explore brittanylivingwell.com
for more tools, downloads, and inspiration.

Brittany Campbell M.ed
Fitness | Real Estate | Education