text: Nutritional Readiness
  * Recommended intake: The fruit group includes whole fruits and 100 percent fruit juice. Whole
  fruits include fresh, canned, frozen, and dried forms. One cup (8 ounces) of 100 percent fruit juice
  counts as 1 cup of fruit. Although fruit juice can be part of healthy eating patterns, it is lower than
  whole fruit in dietary fiber, and when consumed in excess can contribute extra calories. When
  juices are consumed, they should be 100 percent juice, without added sugars. Also, when selecting
  canned fruit, choose options that are lowest in added sugars. One-half cup of dried fruit counts as
  one cup-equivalent of fruit. Similar to juice, when consumed in excess, dried fruits can contribute
  extra calories.
  * Key nutrients: Fruits provide nutrients that include dietary fiber, potassium, and vitamin C. Include
  each fruit subgroup weekly to meet nutrient needs because each subgroup provides different
  nutrients.
  * Considerations: At every meal, strive to make half of the plate fruit and vegetables.
  8-10. Eat grains, especially whole grains, that meet the following requirements:
  * Recommended intake: At least half the grains Soldiers consume should be whole grains. Healthy
  eating patterns include whole grains and limit the intake of products made with refined grains,
  especially those high in saturated fats, added sugars, and sodium, such as cookies, cakes, and some
  snack foods. The grains food group includes grains as single foods (for example, rice, oatmeal,
  and popcorn), as well as products that include grains as an ingredient (for example, breads, cereals,
  and pasta). Grains are either whole or refined. Whole grains (for example, brown rice, quinoa, and
  oats) contain the entire kernel, including the endosperm, bran, and germ. Refined grains lack bran
  and germ, which removes dietary fiber, iron, and other nutrients.
  * Key nutrients: Whole grains are a source of nutrients, such as dietary fiber, minerals, and vitamins.
  Whole grains vary in their dietary fiber content. Most refined grains are enriched, a process that
  adds back iron and four B vitamins (thiamin, riboflavin, niacin, and folic acid). The term “enriched
  grains” often describes these refined grains.
  * Considerations: When consuming whole grain products, the whole grain should be the first or
  second ingredient. For foods with multiple whole-grain ingredients, they should appear near the
  beginning of the ingredients list.
  8-11. Consume dairy products that meet the following requirements:
  * Recommended intake: This group includes milk, yogurt, cheese, and fortified soy beverages. Soy
  beverages fortified with calcium, vitamin A, and vitamin D are part of the dairy group because
  they are similar to milk based on nutrient composition and in their use in meals. Other products
  sold as “milks” but made from plants (for example, almond, rice, and coconut) may contain
  calcium and be consumed as a source of calcium. However, these plant products are not part of
  the dairy group because their overall nutritional content is not similar to dairy milk and fortified
  soy beverages. The recommended amounts of dairy are 3 cup-equivalents per day.
  * Key nutrients: The dairy group contributes many nutrients, including calcium, phosphorus,
  vitamin A, vitamin D (in products fortified with vitamin D), riboflavin, vitamin B12, protein,
  potassium, zinc, choline, magnesium, and selenium.
  * Considerations: Fat-free and low-fat (1 percent) dairy products provide the same nutrients, but less
  fat (and thus, fewer calories) than higher fat options, such as 2-percent and whole milk and regular
  cheese. Fat-free or low-fat milk or yogurt, in comparison to cheese, contain less saturated fats and
  sodium, and more potassium, vitamin A, and vitamin D. Choose fat-free or low-fat dairy foods to
  limit the amount of saturated fat while still benefitting from the potassium, Vitamin A and Vitamin
  D provided by these foods. Limit cheese as a dairy choice to further limit saturated fat and sodium
  intake. Soldiers who are lactose intolerant can choose low-lactose and lactose-free dairy products.
  Those who do not consume dairy products should consume foods that provide nutrients generally
  obtained from dairy, including protein, calcium, potassium, magnesium, vitamin D, and vitamin
  A (for example, fortified soy beverages).