THE FOOD GROUPS - Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Why are meat, poultry, fish, and other foods in this group important? Meat, poultry, and fish supply protein, B vitamins, iron, and zinc. The other foods in this group - dry beans, eggs, and nuts - are similar to meats in providing protein and most vitamins and minerals. The Food Guide Pyramid suggests 2 to 3 servings each day of foods from this group. The total amount of these servings should be the equivalent of 5 to 7 ounces of cooked lean meat, poultry, or fish per day. What counts as a serving? Count 2-3 ounces of cooked lean meat, poultry, or fish as a serving. A 3-ounce piece of meat is about the size of an average hamburger, or the amount of meat on a medium chicken breast half. For other foods in this group, count 1/2 cup of cooked dry beans or 1 egg as 1 ounce of lean meat. 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat (about 1/3 serving). Counting to see if you have an equivalent of 5-7 ounces of cooked lean meat a day is tricky. Portions sizes vary with the type of food and meal. For example, 6 ounces might come from: 1 egg (count as 1 oz. of lean meat) for breakfast; 2 oz. of sliced turkey in a sandwich at lunch; and a 3 oz. cooked lean hamburger for dinner. Lean Choices BEEF Roasts/Steaks: Round Loin Sirloin Chuck Arm PORK Roasts/Chops: Tenderloin Center Loin Ham VEAL All cuts except ground LAMB Roasts/Chops: Leg Loin Fore Shanks CHICKEN & TURKEY Light & dark meat, without the skin FISH & SHELLFISH Most are low in fat; those marinated or canned in oil are higher Here are some selection tips: Choose lean meat, poultry without skin, fish, and dry beans and peas often. They are the choices lowest in fat. Prepare meats in lowfat ways: Trim away all the fat you can see. Broil, roast, or boil these foods, instead of frying them. Go easy of egg yolk; they are high in cholesterol. Use only one yolk per person in egg dishes. Make larger portions by adding extra egg whites. Nuts and seeds are high in fat, so eat them in moderation.