THE FOOD GROUPS

Why are meat, poultry, fish, and other foods in this group important?

Meat, poultry, and fish supply protein, B vitamins, iron, and zinc. The other foods in this group - dry beans, eggs, and nuts - are similar to meats in providing protein and most vitamins and minerals. The Food Guide Pyramid suggests 2 to 3 servings each day of foods from this group. The total amount of these servings should be the equivalent of 5 to 7 ounces of cooked lean meat, poultry, or fish per day.

What counts as a serving?

Count 2-3 ounces of cooked lean meat, poultry, or fish as a serving. A 3-ounce piece of meat is about the size of an average hamburger, or the amount of meat on a medium chicken breast half.

For other foods in this group, count 1/2 cup of cooked dry beans or 1 egg as 1 ounce of lean meat. 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat (about 1/3 serving).

Counting to see if you have an equivalent of 5-7 ounces of cooked lean meat a day is tricky. Portions sizes vary with the type of food and meal. For example, 6 ounces might come from:

1 egg (count as 1 oz. of lean meat) for breakfast;

2 oz. of sliced turkey in a sandwich at lunch; and

a 3 oz. cooked lean hamburger for dinner.

Lean
Choices

BEEF

Roasts/Steaks:
Round
Loin
Sirloin
Chuck Arm

PORK

Roasts/Chops:
Tenderloin
Center Loin
Ham

VEAL

All cuts except ground

LAMB

Roasts/Chops:
Leg
Loin
Fore Shanks

CHICKEN & TURKEY

Light & dark meat, without the skin

FISH & SHELLFISH

Most are low in fat; those marinated or canned in oil are higher

Here are some selection tips:

-Choose lean meat, poultry without skin, fish, and dry beans and peas often. They are the choices lowest in fat.

-Prepare meats in lowfat ways:

Trim away all the fat you can see.

Broil, roast, or boil these foods, instead of frying them.

-Go easy of egg yolk; they are high in cholesterol. Use only one yolk per person in egg dishes. Make larger portions by adding extra egg whites.

-Nuts and seeds are high in fat, so eat them in moderation.