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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
ham
lamb
pork
veal
Game meats:
bison
rabbit
venison
Lean ground meats:
beef
pork
lamb
Lean luncheon meats
Organ meats:
liver
giblets
Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
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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 s
esame seeds
sunflower seeds
walnuts
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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
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*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.
Dietary Guidelines
The Dietary Guidelines for Americans, 2005, gives science-based advice
on food and physical activity choices for health. The Dietary Guidelines describe
a healthy diet as one that " Emphasizes fruits, vegetables, whole grains, and
fat-free or low-fat milk and milk products; " Includes lean meats, poultry,
fish, beans, eggs, and nuts; and " Is low in saturated fats, trans fats, cholesterol,
salt (sodium), and added sugars. The recommendations in the Dietary Guidelines
and in MyPyramid are for the general public over 2 years of age. MyPyramid is
not a therapeutic diet for any specific health condition. Individuals with a
chronic health condition should consult with a health care provider to determine
what dietary pattern is appropriate for them.
United States Department of Agriculture (USDA) - www.mypyramid.gov
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