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by Harriet Kohn, Extension
Nutrition Specialist
The United States Department of
Agriculture's Food Guide Pyramid is a food guide for individuals over the age of
two. This general nutrition guide encourages Americans to eat a variety of foods
from each of the five basic food groups. Foods in each group provide important
nutrients, and individuals need to eat foods from each group daily in order to
get the necessary amounts of these nutrients.
This fact sheet provides a closer look at
the Meat, Poultry, Fish, Dry Beans, Eggs and Nut group. The Pyramid recommends
two to three servings each day from this group for a total of 5 to 7 ounces.
Foods in this group provide protein,
niacin, vitamins B6 and B12, iron, phosphorous and zinc. Meat, poultry, fish and
egg yolk also provide fat and cholesterol. All of the foods provide calories.
The nutrient content varies among the individual foods in this group. It is
important to eat a variety of them to get a balanced assortment of nutrients.
Alternate to Meats
Eggs -- use occasionally as a substitute
for meat. The American Heart Association suggests limiting the intake of egg
yolks to 4 a week because they are high in cholesterol.
Dry Beans, peas, nuts and seeds -- can
be used in place of meat. The vitamin and mineral content of these foods is
much like meat but does not contain vitamin B12. Beans and peas contain
carbohydrates and are lower in fat than lean meat. Nuts and seeds are higher
in fat than lean meat.
Iron
Meat, poultry and fish are the best sources
of iron present in a form the body can absorb. The iron in dry beans and peas,
however, is in a form not well absorbed. The iron in plant foods is better
absorbed when eaten with a source of vitamin C like citrus fruits or broccoli.
Also eating some meat, poultry, or fish along with the plant foods help the
body absorb iron.
Cholesterol
Cholesterol is only present in animal
foods. Egg yolk and organ meats are especially high in cholesterol and should
be limited.
Fats
Current recommendations are to limit fat to
30% or less of calories. Foods can be selected and prepared from this group to
keep fat low -- especially the saturated fats that tend to contribute to the
development of heart disease. Choose lean meat, trim visible fat from meat,
remove the skin from chicken. Instead of frying, bake or broil. Serve fat-free
sauces and gravies.
The following chart gives examples of
the amount of meat alternate to use in place of 1 ounce of lean meat, poultry
or fish.
MEAT OR MEAT
ALTERNATE
|
Total fat (Grams) |
Saturated
fatty acids (Grams) |
Cholesterol
(Milligrams) |
Calories |
| Cooked beef eye of round roast,
lean, 1 ounce
| 1 |
1 |
20 |
50 |
| Cooked pork center loin, lean, 1
ounce |
3 |
1 |
22 |
60 |
| Cooked chicken breast meat, 1 ounce |
1 |
trace |
24 |
45 |
| Cooked halibut, 1 ounce |
trace |
trace |
16 |
32 |
| Cooked egg, 1 large |
5 |
2 |
213 |
75 |
| Cooked dry beans,1/2 cup
| trace |
trace |
0 |
110 |
| Tofu, 1/2 cup |
4 |
1 |
0 |
70 |
| Peanut Butter, 2 tablespoons |
16 |
3 |
0 |
190 |
| Seeds, roasted, 1/4 cup |
19 |
2 |
0 |
210 |
| Nuts, 1/3 cup |
23 |
4 |
0 |
265 |
References:
USDA, Human Nutrition Information Service.
The Food Guide Pyramid. Home and Garden Bulletin No. 252, Washington, DC.,
August 1992
USDA, Human Nutrition Information Service,
Home and Garden Bulletin No. 252-2, July 1993
University of Nebraska
Cooperative Extension
Path:
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and Nutrition Information>Food
Guide Pyramid: Meat, Poultry, Fish, Dry Beans, Eggs & Nut Group
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