TRAINEE GUIDE - Recruit Training Command - The US Navy

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TRAINEE GUIDE A-950-0001 NAVAL MEDICAL CENTER, GREAT LAKES (continued) All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. Some commonly eaten choices in the milk, yogurt, and cheese group are: Milk* All fluid milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milk flavored milks: chocolate strawberry lactose reduced milks lactose free milks Milk-based desserts* Puddings made with milk ice milk frozen yogurt ice cream *Selection Tips Cheese* Hard natural cheeses: cheddar mozzarella Swiss parmesan soft cheeses ricotta cottage cheese processed cheeses American Yogurt* All yogurt Fat-free low fat reduced fat whole milk yogurt Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance. If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance. For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as soy beverages or orange juice may provide calcium, but may not provide the other nutrients found in milk and milk products. What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group? All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. Some commonly eaten choices in the Meat and Beans group, with selection tips, are: Meats* Lean cuts of: beef Dry beans and peas: black beans black-eyed peas 470 Fish* Finfish such as: catfish
TRAINEE GUIDE A-950-0001 ham lamb pork veal Game meats: bison rabbit venison Lean ground meats: beef pork lamb Lean luncheon meats Organ meats: liver giblets Poultry* chicken duck goose turkey ground chicken and turkey Eggs* chicken eggs duck eggs *Selection Tips NAVAL MEDICAL CENTER, GREAT LAKES (continued) chickpeas (garbanzo beans) falafel kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peas tofu (bean curd made from soy beans) white beans bean burgers: garden burgers veggie burgers tempeh texturized vegetable protein (TVP) Nuts & seeds* almonds cashews hazelnuts (filberts) mixed nuts peanuts peanut butter pecans pistachios pumpkin seeds sesame seeds sunflower seeds walnuts 471 cod flounder haddock halibut herring mackerel pollock porgy salmon sea bass snapper swordfish trout tuna Shellfish such as: clams crab crayfish lobster mussels octopus oysters scallops squid (calamari) shrimp Canned fish such as: anchovies clams tuna sardines Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance. Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often. Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free. Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product. Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.
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TRAINEE GUIDE FOR BASIC MILITARY TR
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TRAINEE GUIDE A-950-0001 TABLE OF C
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TRAINEE GUIDE A-950-0001 HOW TO USE
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TRAINEE GUIDE - Recruit Training Command - The US Navy

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