The next band on the pyramid is the purple band which represents the meat and beans group. There are many more foods included in this group than the name suggests. Beef, chicken, pork and turkey along with dried beans, peas, fish and shellfish, nuts, seeds, vegetable burgers (made with beans) and eggs are all included. These foods provide many essential nutrients that help grow healthy body tissue and improve bone formation. Meat and poultry contain protein, B vitamins, Vitamin E, and Iron. Fish contain omega 3 fatty acids and other unsaturated (good) fats that help improve heart health. Nuts and seeds are also good sources of Vitamin E and omega 3’s and help reduce the risk of cardiovascular disease.The recommended daily intake from this group is 5-6 oz. A one ounce serving is equal to 1 ounce of meat, poultry, and fish, ¼ cup of dried beans, 1 tablespoon of peanut butter, 1 egg and a half ounce of nuts. To get the recommended requirement mix it up by choosing a variety of foods including low fat cuts of meat. For example, a meal could consist of a 4 oz piece of grilled chicken with a mixed salad of lettuce, tomato, cucumber, red peppers and ¼ of cooked kidney beans. For more ideas, visit http://www.mypyramid.gov/pyramid/meat_tips.html.
Healthy Action Step: When buying meat and poultry choose lean cuts and trim any fat before cooking.
