Download Meat Group

Meat & Bean Group
Different foods from the meat group
are good sources of
• protein
• B-vitamins (thiamin, riboflavin, niacin, B6,
B12, folacin, and biotin)
• vitamin E
• minerals (magnesium, phosphorus,
potassium, iron and zinc)
Daily Recommendation
You need 2-3 servings of foods from the meat group each day
1 serving of meat amounts to:
• 3/4 cup cooked dry beans, peas or lentils
• 3 tablespoons of peanut butter
• 30-50 grams of nuts or seeds
• 2 eggs
• 60-90 grams of meat, poultry or fish
Dietary cholesterol and saturated fats
are found in animal products
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meat
fish / shellfish
poultry
egg yolks
butter
cheese
milk and milk products
Limit your intake of saturated fats
and cholesterol
• Choose dry beans, peas, and lentils often.
• Most of your fats should come from fish, nuts
and vegetable oils.
• Trim fat from meat and take skin off poultry.
• Bake or grill meats, poultry and fish
instead of frying.
• Limit your intake of high-fat processed meats
such as bacon and sausages.
EGGS
• Eggs are high in protein.
• A large egg has only 80 calories.
• One egg yolk contains about 220 mg. of cholesterol.
Use egg whites because they contain no cholesterol and
little or no fat.
• It is recommended that dietary cholesterol should be
less than 300 mg per day.
Example of how you can balance eggs with
other protein foods
• 2 egg whites (can be substituted for 1 egg yolk)  0 mg.
cholesterol
• 85 grams canned tuna  25 mg. cholesterol
• 1 tablespoon peanut butter  0 mg. cholesterol
• 85 grams of beef, pork or chicken  65-75 mg. cholesterol
• 1/2 cup cooked, dry beans  0 mg. cholesterol
Reduce your risk
of food borne illnesses
Safely handle food at the store
Safely transport food to your home
Properly store food at home
Cook food to a safe temperature
THAW and MARINATE
meat, poultry and fish
in the REFRIGERATOR
Meat Substitutes
cooked dry beans
eggs
peanut butter
nuts and seeds
tofu
Why Eat Beans?
• low in cost
• easy to cook
• very low in fat, high in fiber
• good source of protein
• taste good
• add variety to your meals
There are many different kinds of beans
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black-eyed beans
lentils
butter beans
chickpeas
split peas
soybeans
Cook With Beans
• Add beans to soups and stews
• Add beans to green salads
• Add beans to your rice dishes
Storing Beans
• Canned beans – A cool, dry place
• Dried beans – At room temperature in covered container
• Cooked dried beans – In refrigerator, covered, 4-5 days
• Frozen cooked beans – In freezer up to 6 months
Iron is important in your diet
Used by red blood cells to carry oxygen in the body
Combines with proteins to make haemoglobin
Lack of iron may lead to anemia
How Much Iron Do You Need?
Milligrams Needed Daily
Iron is found in both animal and plant foods
Animal sources
• clams
• mussels
• oysters
• shrimp
• liver
• red meat
• eggs
Plant sources
• cocoa powder
• spirulina
• pumpkin seeds
• dried fruit (prunes,
raisins)
• spinach
• lentils, chickpeas
• artichokes
Iron in animal foods is more easily absorbed by
the body than iron from plant foods
heme iron is contained in animal foods or meats
non-heme iron is contained in plant foods
meat factor: Meat, poultry and fish contain a special
quality called the meat factor which helps the body
absorb more non-heme iron
vitamin C foods, such as fruits and vegetables help the
body absorb more non-heme iron
Vitamin C helps the body
absorb iron from plant foods
Can you think of other combinations?