Go Lean with Protein
A Look at MyPyramid Meat and Beans Group
Recommendations
Julie Garden-Robinson, Food and Nutrition SpecialistBridget Curley, Program Assistant
The Low Down on Lean Protein
▲Protein Group is replaced by the Meat and Beans Group
▲Choose lean and low cholesterol products to get needed nutrients without unneeded fat
New Food Guide Pyramid
▲Specific for your needs▲Age, gender and activity level
▲“Servings” are in ounce equivalents
Ounce Equivalents
▲All of the following count as meat and bean “ounce equivalents”:▲1 ounce of meat, poultry or fish▲¼ cup of cooked dry beans▲1 egg▲1 tablespoon of peanut butter▲½ ounce of nuts or seeds
Choose Lean Protein
▲ Extra lean ground beef▲Try 93% or 95% lean
▲ Lean beef cuts such as round steak, roasts, top loin, top sirloin and chuck shoulder and arm roasts.
▲ Boneless, skinless poultry cuts such as chicken breasts or turkey cutlets
▲Lean pork cuts such as pork loin, tenderloin, center loin and ham.
▲Lean or low-fat turkey, roast beef and ham
Choose Lean Protein Cont’d
Tips for Preparing Lean Protein
▲Before cooking:▲Trim away visible fat from meat and
poultry▲Remove chicken skin
▲Broil, grill, roast, poach or boil instead of pan or deep frying
▲Drain off fat when cooking
▲Skip or reduce breading on meats, poultry and fish.
▲Skip or reduce high-fats sauces or gravies added to meats
▲Prepare beans and peas without adding extra fat
▲Use dry beans or peas as a main dish or side dish with meals
▲Eat nuts as a snack or to replace other proteins in dishes.
Tips for Preparing Lean Protein cont’d
Keep Foods Safe
▲Separate raw, cooked and ready-to-eat foods
▲Store raw meat, poultry and seafood on bottom shelf of refrigerator
▲Wash all contact surfaces with hot, soapy water
▲Use a food thermometer and cook to recommended internal temperature
▲Defrost foods in refrigerator, microwave or under cold, running water
▲Marinate foods in the refrigerator and discard unused marinade
▲Refrigerate or freeze perishable foods within two hours
▲Avoid partially cooked meats and eggs
Daily Recommendations*
Children 2-3 years old4-8 years old
2 oz. equivalents3-4 oz. equivalents
Girls 9-13 years old14-18 years old
5 oz. equivalents5 oz. equivalents
Boys 9-13 years old14-18 years old
5 oz. equivalents6 oz. equivalents
* For those who get less than 30 minutes of physical activity
Daily Recommendations
Women 19-30 years old31-50 years old51 + years old
5 ½ oz. equivalents5 oz. equivalents5 oz. equivalents
Men 19-30 years old31-50 years old51 + years old
6 ½ oz. equivalents6 oz. equivalents5 ½ oz. equivalents
For Additional Information
▲ Visit www.MyPyramid.gov to personalize your food pyramid plan
▲ Visit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health information