text: Chapter 8
  8-12. Consume protein sources that meet the following requirements:
  * Recommended intake: Foods in the protein group include choices from both animal and plant
  sources and includes several subgroups: seafood; meats, poultry, and eggs; and nuts, seeds, and
  soy products. Legumes may be considered part of the protein foods group, as well as the vegetables
  group. Protein also is found in some foods from other food groups (for example, dairy). A specific
  recommendation for at least 8-ounce equivalents of seafood per week is also recommended as part
  of a healthy eating pattern. One-half ounce of nuts or seeds counts as 1 ounce-equivalent of protein
  foods, and because they are high in calories, Soldiers eat them in small portions and used to replace
  other protein foods rather than being added to the diet.
  * Key nutrients: Protein foods are important sources of nutrients in addition to protein, including B
  vitamins (for example, niacin, vitamin B12, vitamin B6, and riboflavin), selenium, choline,
  phosphorus, zinc, copper, vitamin D, and vitamin E. Nutrients provided by various types of protein
  foods differ. For example, meats provide the most zinc, while poultry provides the most niacin.
  Seafood provides the most vitamin B12 and vitamin D, in addition to heart healthy fats. Eggs
  provide the most choline, and nuts and seeds provide the most vitamin E. Soy products are a source
  of copper, manganese, and iron, as are legumes.
  * Considerations: When selecting protein foods, nuts and seeds should be unsalted, and meats and
  poultry should be consumed in lean forms. Processed meats and processed poultry are sources of
  sodium and saturated fats. Processed meats are meat products that have been transformed through
  salting, curing, fermentation, smoking, or other processes to enhance flavor or improve
  preservation (for example, hot dogs, bologna, salami, pepperoni, and bacon). Saturated fats, added
  sugars, and total calories are within limits in the resulting eating patterns. Choose fresh meat
  options more often than processed meats to limit intake of sodium and saturated fats. The inclusion
  of protein foods from plants allows vegetarian options to be accommodated.
  8-13. Consume oils that meet the following requirements:
  * Recommended intake: Oils are fats that are liquid at room temperature. Although they are not a
  food group, oils are emphasized as part of healthy eating patterns because they are the major source
  of essential fatty acids and vitamin E. Commonly consumed oils extracted from plants include
  canola, corn, olive, peanut, safflower, soybean, and sunflower oils. Oils also are naturally present
  in nuts, seeds, seafood, olives, and avocados. The fat in some tropical plants, such as coconut oil,
  palm kernel oil, and palm oil, are not included in the oils category because they do not resemble
  other oils in their composition. Specifically, they contain a higher percentage of saturated
  (unhealthy) fats than other oils.
  * Key nutrients: Oils supply calories and help absorb the fat-soluble vitamins A, D, E, and K.
  OTHER DIETARY COMPONENTS
  8-14. Limit consumption of added sugar. Added sugars include syrups and other caloric sweeteners. When
  sugars are added to foods and beverages to sweeten them, they add calories without contributing essential
  nutrients. Consumption of added sugars can make it difficult for Soldiers to meet their nutrient needs while
  staying within calorie limits. Naturally occurring sugars, such as those in fruit or milk, are not added sugars.
  Examples of added sugars that can be listed as an ingredient include brown sugar, corn sweetener, corn syrup,
  dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, molasses, raw sugar, and sucrose:
  * Recommended intake: Healthy eating patterns limit added sugars to less than 10 percent of calories
  per day. This recommendation is a target to help Soldiers achieve a healthy eating pattern, which
  means meeting nutrient and food group needs through nutrient-dense food and beverage choices
  and staying within calorie limits. When added sugars in foods and beverages exceed 10 percent of
  calories, a healthy eating pattern may be difficult to achieve.
  * Considerations: Replacing added sugars with high-intensity sweeteners may reduce calorie intake
  in the short-term, yet questions remain about their effectiveness as a long-term weight
  management strategy. High-intensity sweeteners approved by the United States Food and Drug
  Administration (FDA) include saccharin, aspartame, and sucralose. Based on the available
  scientific evidence, FDA determined these high-intensity sweeteners safe for the general
  population.