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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. For more information on dry
beans and peas click here.
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. (See
Why is it important to include fish, nuts, and seeds?)
Some commonly eaten choices in the Meat and Beans group,
with selection tips, are:
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Meats*
Lean cuts of:
beef
lamb/ goat
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
lamb/ goat
Lean luncheon meats
Organ meats:
liver
giblets
Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs |
Dry beans and peas:
black beans
black-eyed peas
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 |
Fish*
Finfish such as:
catfish
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 |
*Selection Tips
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.
Click here for more details on discretionary calories.
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. Click here for more details on
discretionary calories.
Select fish rich in omega-3 fatty acids, such as salmon,
trout, and herring, more often (See Why is it important
to include fish, nuts, and seeds?).
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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