Grains
(Orange Section)
Grains are an excellent source of carbohydrates, vitamins, minerals, and fiber. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel – the bran, germ, and endosperm (the tissue inside the seed).
Some examples of whole grains include: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice bran cereals, and granola. Refined grains have been milled to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron and many B vitamins.
Some examples of refined grain products include: white flour, de-germed cornmeal, white bread and white rice. There are some refined grains that are enriched by adding certain B vitamins and iron back in after processing. The dining facility offers a variety of whole grain products at every meal. Try to make at least half your grains whole.
Daily Recommendation
Female: 6 ounce equivalent, Male: 7-8 ounce equivalent
Ounce equivalent of grains: 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal
Vegetables
(Green Section)
Vegetables provide you with vitamins, minerals, fiber, fluid, and small amounts of protein. Starchy vegetables (such as potatoes, peas, corn, and beans) also are an excellent source of complex carbohydrates.
Any type of vegetable or 100% vegetable juice counts as a member of the vegetable group but is devoid of the fiber and phytochemicals that the whole food provides. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Vegetable state fresh, frozen, or canned does not change the nutrient value. Vegetables are organized into 5 subgroups, based on their nutrient content: dark green, red and orange, starchy beans and peas, and other. Choose one to two servings of vegetables with your lunch and dinner meals every day. Try to mix a variety of colors into your diet.
Daily Recommendation
Female: 2 ½ cups, Male: 3 cups
Example of a cup of vegetables: 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup
Fruits
(Red Section)
Fruits contribute carbohydrates, vitamins, minerals, fiber, and fluid. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried, and may be whole, cut-up, or pureed.
Choose just one serving per meal. Canned fruits and dried fruit can have added sugars, read ingredients list to find. Choose canned fruits that are in light syrup or their own syrup, avoid heavy syrups.
Daily Recommendation
Female: 1.5 - 2 cups, Male: 2 cups
Example of a serving of fruit: ½ cup of fruit or 100% fruit juice, or 4 ounces or 1/4 cup of dried fruit
Dairy
(Light Blue Section)
Dairy foods are good sources of protein, carbohydrates, vitamins (D and B vitamins), minerals (calcium), and fluid. Dairy and dairy alternative choices in the DFAC are fat-free or low-fat.
Foods made from milk that retain their calcium content are part of this group. Foods made from milk that have little to no calcium, such as cream cheese, cream and butter are not considered part of the dairy food group. Choose one serving of low-fat/non-fat dairy at each meal.
Daily Recommendation
Female: 3 cups, Male: 3 cups
Example of a cup of dairy: 1 cup milk or yogurt, 1 ½ ounces of natural cheese, or 1 string cheese
Protein
(Purple Section)
Protein foods provide amino acids in our diet and are a good source of B vitamins and minerals such as iron. All meat products (poultry, beef, pork), seafood, beans and peas, eggs, soy products, nuts and seeds are considered part of the protein food group.
Go lean on the protein by choosing low-fat or lean meats and poultry. Lean protein choices are available in the DFAC every day. Meat grades of select and choice versus “prime” offer lower fat and look for the word loin or round roast in the cut for reduced fat. Turkey and chicken options are lower fat as well.
It is recommended that you consume at least 8 ounces of cooked seafood per week, as seafood is rich in omega-3 fatty acids that demonstrate anti-inflammatory properties. Choose a protein food at each meal.
Daily Recommendation
Female: 5-5 ½ ounce equivalents, Male: 6-6 ½ ounce equivalents
Example of an ounce equivalent: 1 ounce of meat, poultry, or fish, 1/4 cup cooked beans or soy product, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds
Oils
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients such as essential fatty acids. Therefore, oils are included in USDA food patterns.
Commonly eaten oils include canola oil, corn oil, soybean oil, and olive oil. A number of foods are naturally high in oils, like nuts, olives, some fish, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats.
Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol. Aim for most of the fat in your diet to come from plant-based sources.
A few plant oils, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats. Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.
Some common fats are butter, milk fat (such as whole milk), beef/chicken/pork fat, stick margarine, shortening, and partially hydrogenated oil. Limit solid fats as they can increase your risk of cardiovascular disease.
All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain more saturated fats and/or trans fats than oils. Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats.
Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. Trans fats also lower good cholesterol and should be avoided. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats, and cholesterol.
Daily Recommendation
Female: Limit to 5-6 teaspoons, Male: Limit to 6-7 teaspoons