text: Chapter 8
  comprised of primarily nutrient-dense (such as essential vitamins and minerals, complex carbohydrates, lean
  protein, and healthy fats) whole foods. A healthy eating pattern includes the following:
  * A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans
  and peas), and starchy (potatoes, corn, and winter squash).
  * Fruits, especially whole fruits.
  * Grains, at least half of which are whole grains.
  * Fat-free or low-fat (1 percent) diary, including milk, yogurt, cheese, fortified soy beverages, or
  combination of these.
  * A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and
  peas), and nuts, seeds, and soy products.
  * Oils high in polyunsaturated and monounsaturated fats.
  A HEALTHY EATING PATTERN
  8-6. A healthy eating pattern limits—
  * Added sugar—consume less than 10 percent calories per day from added sugar.
  * Saturated and trans fats—less than 10 percent calories per day from saturated fats.
  * Sodium—consume less than 2300 milligrams per day from sodium.
  Importance of calorie balance within a healthy eating pattern
  Managing calorie intake is fundamental to achieving and maintaining calorie balance—
  the balance between the calories taken in from foods and the calories expended from
  metabolic processes and physical activity.
  KEY COMPONENTS OF HEALTHY EATING PATTERNS
  8-7. All foods and many beverages contain calories, and the total number of calories varies depending on
  their macronutrients. On average, carbohydrates and protein contain 4 calories per gram, fats contain 9
  calories per gram, and alcohol has 7 calories per gram. The total number of calories a person needs each day
  varies on factors including the person’s age, sex, height, weight, and level of physical activity. A need to
  lose, maintain, or gain weight and other factors such as recent injury or illness affect how many calories to
  consume each day.
  8-8. Eat a variety of vegetables that meets the following requirements:
  * Recommended intake: Vegetables from all of the subgroups—dark green (for example, spinach,
  kale, and broccoli), red and orange (for example, bell pepper, carrot, and sweet potato), legumes
  (for example, beans and peas). These include fresh, frozen, canned, and dried options in cooked
  or raw forms, including vegetable juices.
  * Key nutrients: Vegetables are important sources of many nutrients, including dietary fiber,
  potassium, vitamin A, vitamin C, vitamin K, copper, magnesium, vitamin E, vitamin B6, folate,
  iron manganese, thiamin, niacin, and choline. Each vegetable subgroup contributes different
  combinations of nutrients, making it important for Soldiers to consume vegetables from all the
  subgroups. For example, dark-green vegetables provide the most vitamin K, red and orange
  vegetables the most vitamin A, legumes the most dietary fiber, and starchy vegetables, the most
  potassium. Vegetables in the “other” vegetable subgroup provide a wide range of nutrients in
  varying amounts. Include each vegetable subgroup weekly to meet nutrient needs because each
  subgroup provides different nutrients.
  * Considerations: Soldiers consume vegetables with limited additions such as salt, butter, or creamy
  sauces. When selecting frozen or canned vegetables, choose those lower in sodium. At every meal,
  strive to make half of the plate fruit and vegetables.
  8-9. Eat fruits that meet the following requirements: