The following guidelines were created to help the UC Davis community improve their nutritional intake.
- Beverages
- Serving Size:
8 ounces
Nutrient Requirement:
> Water (plain, carbonated, 100% natural fruit flavor-infused, with no added sweeteners)
> 100% pure coffee & tea with no added sweeteners
> 100% fruit and vegetable juices with less than or equal to 140 mg of sodium per serving
> Unflavored non-fat or 1% cow’s milk with no added sweeteners
> Unflavored non-dairy milk alternatives with no added sweeteners - Baked Goods
- Serving Size:
1 product
Nutrient Requirement:
> At least 2.5 grams dietary fiber
> Less than 10% of calories from saturated fat
> Less than 10% of calories from added sugar - Bread Products
- Serving Size:
1 slice/roll
Nutrient Requirement:
> First ingredient is a whole grain
> At least 2.5 grams dietary fiber
> Less than 10% of calories from saturated fat
> Less than 10% of calories from added sugar - Cereals
- Serving Size:
Varies based on type of cereal (typically 3/4 - 1 cup)
Nutrient Requirement:
> First ingredient is a whole grain
> At least 2.5 grams dietary fiber
> Less than 6 grams of sugar per dry ounce - Bars (granola, snack, protein)
- Serving Size:
Per serving
Nutrient Requirement:
> First 2 ingredients are nuts, seeds, whole fruits or whole grains
> Less than 250 calories
> No added vitamins or minerals - Chips, Pre-Packaged Snacks
- Serving Size:
Per serving
Nutrient Requirement:
> Less than 5 grams total fat
> Less than 10% of calories from saturated fat
> At least 2 grams dietary fiber
> Less than 10% of calories from added sugar
> Less than 300 mg sodium
Nuts, seeds, nut/seed mixtures have no total or saturated fat limit and still meet added sugar & sodium limits. - Fruits
- Serving Size:
1 whole fruit or 1/2 cup (see serving size guide)
Nutrient Requirement:
> No added sugar or artificial sweeteners
> No juices
> Less than 0.5g trans fat per serving - Main Dish, Sandwiches
- Serving Size:
Per serving
Nutrient Requirement:
> Contains at least 1 serving of fruits and/or vegetables (1 serving is at least ½ cup)
> At least 7 grams of fiber or grain is a whole grain
> At least 7 grams of protein
> Less than 10% of calories from added sugar
> Less than 770 mg sodium
> Less than 10% of calories from saturated fat
> Items cannot be deep fat fried - Dairy/Dairy Alternatives
- Serving Size:
6 ounces or less
Nutrient Requirement:
> Less than 10% of calories from added sugar
> Less than 10% of calories from saturated fat
> No artificial sweeteners or colorings - Animal & Plant Based Proteins
- Serving Size:
3.5 ounces cooked (about the size of the palm of your hand)
Nutrient Requirement:
> Items cannot be deep fat fried
> Less than 4.5g saturated fat
Meat:
> Less than 140mg sodium per ounce
Protein based salads:
> Less than 240mg sodium per serving - Healthy Fats
- Serving Size:
Per serving
Includes:
> olive oil (1 Tablespoon)
> nuts (1 ounce or about 1/4 cup)
> seeds (1 ounce)
> nut & seed butters (2 Tablespoons)
> avocado (1/2 medium)
> whole olives (4 large) - Sides/Vegetables
- Serving Size:
1/2 cup (see serving size guide)
Nutrient Requirement:
> At least 2.5 grams of fiber or contains whole grains and/or vegetables
> Less than 10% of calories from saturated fat
> Less than 300mg sodium
> Items cannot be deep fat fried - Salad Dressing & Condiments
- Serving Size:
Per 2 tablespoons (1 ounce)
Nutrient Requirement:
> Less than 10% of calories from saturated fat
> Less than 2.5 grams total sugar*
> Less than 300mg sodium
* Unless naturally occurring - Soups
- Serving Size:
Per 8 fluid ounces (1 cup)
Nutrient Requirement:
> Less than 10% of calories from saturated fat
> Less than 600 mg sodium
Foods and beverages with the Nourish icon do not contain the following ingredients: Brominated vegetable oil (BVO), butylated hydroxyanisole (BHA), caramel coloring, partially-hydrogenated vegetable oil/trans-fatty acids, potassium iodate, cyclamate, artificial coloring and sweetener.
The Nourish Icon team would especially like to thank the University of Michigan for providing guidance and allowing UC Davis to adapt their guidelines to fit our campus’ needs.