MyPyramid - Meat and Bean Group

Document Sample
MyPyramid - Meat and Bean Group Powered By Docstoc
					                   Meat & Bean Group
Why lean? Lean meats & poultry are lower in saturated fats, which
raise “bad” cholesterol (LDL), increasing one’s risk for heart disease.

Higher amounts of saturated fats are found in: fatty cuts of beef, pork
& lamb, regular ground beef, regular sausages, hot dogs, bacon, some
luncheon meats & poultry, such as duck.

Key nutrients:
   •   B vitamins
   •   Iron
   •   Magnesium
   •   Protein
   •   Vitamin E
   •   Zinc

Cholesterol Check:
Some foods in this group are high in cholesterol, which can raise LDL cholesterol. These foods
are: egg yolks & organ meats, like liver.

           Foods in the Meat & Bean group:
               •   Dry beans & peas
               •   Fish
               •   Meat
               •   Nuts & seeds
               •   Poultry
               •   Soy beans (tofu, eggs, hummus, soy or bean burger patties)
               •   Eggs

Consider these tips:
   •   Keep choices lean by trimming away all visible fat from meat & poultry and also, remove
                    chicken skin before cooking.
                • Broil, grill, roast, poach or boil foods instead of frying & drain off any fat
                    that may appear.
                • Skip or reduce the amount of breading on meats, poultry or fish because it
       adds fat & calories.
     •    Skip or reduce the amount of high-fat sauces or gravies added to meat.
     •    Prepare beans & peas without adding extra fat.
     •    Read the nutrition label on packaged foods for amounts of saturated
          fat, trans-fat, cholesterol & sodium.
     •    Pick a variety of proteins. Try having fish for lunch or dinner more
          often, especially fish rich in omega-3 fatty acids, such as salmon,
          trout & herring.
     •    Use dry beans or peas as a main dish or side dish with meals.
     •    Eat nuts as a snack or to replace meat or poultry on salads or main dishes.

                                                          Measuring Up:
                               Amounts are now measured in ounce equivalents
                              • 1 oz of meat, poultry or fish
                              • ¼ cup cooked dry beans
                              • 1 Egg
                              • 1 tablespoon of peanut butter
                              • ½ oz of nuts or seeds
                      Are all considered 1 oz. equivalent from the meat & beans group

                                              MyPyramid & Food Choices

                  Sausages, Peanut Butter, Fried
                 Fish & Poultry, Barbecue Beans,
                 Bacon, Poultry with skin, Regular                                               Foods with added fat & sugar are
                          Ground Beef                                                            at the top of the color band.

                                                                                                 Nutrient-dense foods (lots of
                   Lean Meat, Fish, Poultry, Eggs,                                               nutrients) are at the bottom of the
                               Tofu                                                              color band.

For additional information on meat & beans, visit

Adapted from University of Missouri Extension

                      University of Arkansas, United States Department of Agriculture, County Governments Cooperating

The Arkansas Cooperative Extension Service offers its Programs to all eligible persons regardless of race, color, national origin, religion, gender,
             age, disability, marital or veteran status, or any other legally protected status, and is an Equal Opportunity Employer.

Shared By:
Tags: Meat
Description: Lean meat provides iron, statistics show that about 40% of women under the age of 35 are not enough intake of iron, which causes the body prone to fatigue, mood changes. The solution is to eat breakfast cereals, such as eggs, fish, vegetables, peanuts, beans and figs, etc., can help you add energy to enhance the spirit.