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. 1 ounce of ready-to-eat cereal NUTRITIVE  VALUE.—  These whole grain or enriched foods are important sources of B vitamins and iron. They also provide protein and are a major source of  this  nutrient  in  vegetarian  diets.  Additionally,  they contribute magnesium, folacin, and fiber. Most  breakfast  cereals  are  fortified  at  levels  higher than those occurring in natural whole grain. In fact, some fortification adds vitamins not normally found in cereals  (namely,  vitamins  A,  B12, C, and D). However, even these cereals (if refined) and other refined products (enriched or not) maybe low in some other vitamins and trace minerals. This is because these nutrients are partially  removed  from  the  whole  grain  in  the  milling process  and  not  replaced. Thus, it is a good idea to include some less refined or whole grain products in your menu. Vegetable  Group Vegetables are naturally low in fat and contain no cholesterol. They provide vitamins such as vitamins A, C, and folate, and minerals such as iron and magnesium. Vegetables also provide fiber. Unlike the traditional “basic  four,”  the  food  pyramid  separates  vegetables  and fruits into individual groups to highlight how important it is to get adequate amounts of both. Because vegetables are so important, GM menus should offer two hot vegetables at both lunch and dinner meals  whenever  possible.  This  gives  the  patrons  a choice they will enjoy and improves the nutritional profile of the meal. You should note that the portion size of cooked vegetables was increased to 3/4 cup in the Armed  Forces  Recipe  Service,   NAVSUP   P-7,   in September  1992. A person needs 3 to 5 servings daily, depending on their activity level. You  should  include  one  good vitamin C source each day. Also include deep yellow or dark green vegetables (for vitamin A) and unpeeled vegetables, especially those with edible seeds (for fiber). WHAT   IS   A   SERVING?—    It   includes   all vegetables.  You  should  count  the  following  as  a  serving from the vegetable group: 1 cup of raw leafy vegetables 1/2 cup of other vegetables that are cooked or chopped  raw 3/4 cup of vegetable or tomato juice NUTRITIVE  VALUE.—  Different  types  of vegetables  provide  different  nutrients;  therefore,  your menu should feature a variety of vegetables. Dark green and  deep  yellow  vegetables  are  good  sources  of  vitamin A.  Most  dark  green  vegetables,  if  not  overcooked,  are also reliable sources of vitamin C. They are also valued for providing riboflavin, folacin, iron, and magnesium. Certain  greens-collard,  kale,  mustard,  turnip,  and dandelion-provide  calcium.  Nearly  all  vegetables  are low in fat, and none contain cholesterol. Fruit Group Most fruits are low in fat and free of cholesterol. Fruits and fruit juices provide important amounts of vitamin A and potassium. The food pyramid suggests a person receive 2 to 4 servings daily from this group, depending  on  their  activity  level. WHAT IS A SERVING?— It includes all fruits. You should count the following as examples of a serving from the fruit group: . A medium apple, orange, or banana. . 1/2 cup of chopped, cooked, or canned fruit. 1/2  cup  of  fruit  juice. You  should  only  count 100-percent fruit juice as fruit. NUTRITIVE VALUE.—  Any kind of fruit fits into a low-fat diet. Nearly all fruits are low in fat, and none contain cholesterol. This group is also important for its contribution of vitamins A and C and fiber. As with vegetables, different types of fruits provide different nutrients. Reliable sources of vitamin C are citrus fruits (oranges,  grapefruits, lemons), melons, and berries. Fruits with skin have more fiber. Milk, Yogurt, and Cheese Group Milk  products  provide  protein,  vitamins,  and minerals as well as fat, cholesterol, and calories. Milk yogurt, and cheese are the best sources of calcium. The food pyramid suggests 2 to 3 daily servings of milk, yogurt, or cheese each day, depending on a person’s activity level. Most  people  only  need  2 servings. However, 3 servings are suggested for pregnant women, nursing mothers, teenagers, and young adults to age 24. Young adults should continue to have 3 servings of the milk group until age 24. This is to ensure a calcium intake that allows the development of peak bone mass during the formative years. WHAT IS A SERVING?—  It includes milk in any form   such   as   whole,   skim,   low-fat,   evaporated, 7-8

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