Food Guide Pyramid – Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
April 9th, 2010
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
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 ½ 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).
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 on egg yolks; they are high in cholesterol. Use only one yolk per person in egg whites.
- Nuts and seeds are high in fat, so eat them in moderation.
source: U.S. Department of Agriculture
o How To Make the Pyramid Work for You
o Breads, Cereals, Rice, and Pasta
o Fruits
o Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
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