Go Lean with Protein

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• Go Lean with Protein

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Meat Beans

• Meat
• Poultry
• Fish

• Beans
• Peas

• Eggs
• Nuts
• Seeds

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Protein Power!

• Building blocks for the body
• Fights infections
• Helps recover from illnesses
• Slows muscle loss

• Pregnant and breastfeeding women, vegetarians,
  older adults, and people with illness should be
  careful to get enough.

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Iron

• Carries oxygen in blood
• Iron deficiency anemia common in teenage girls
  and women.
• Vitamin C in foods helps our bodies use non-heme
  iron.

• Beans non-heme iron

Meat heme iron
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How much is needed daily?
5½ ounce-equivalents

• 1 ounce-equivalent is
• 1 ounce of cooked lean meat, poultry, and fish
• 1 egg
• ¼ cup cooked beans or tofu
• 1 Tablespoon peanut butter
• ½ ounce of nuts and seeds

for a 2,000 calorie diet
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Common portion sizes

• 3 oz. cooked meat, fish, or poultry a deck of
  cards
• 2 oz. beans 1 cup of soup
• ½ oz of nuts 12 almonds or 1 closed matchbook

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Limit Saturated Fat and Cholesterol

• May increase LDL bad cholesterol.
• increased risk of heart disease

• Fatty cuts of beef, pork, and lamb
• Regular (75 to 85 lean) ground beef, sausages,
  hot dogs, and bacon
• Some luncheon meats such as bologna and salami
• Egg yolks and liver

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Go Lean with Protein

• Choose lean cuts
• Round, roasts, and tenderloin
• Choose extra lean ground beef (at least 90
  lean), ground turkey or chicken.
• Choose leaner luncheon meats

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Keep it Lean

• Remove skin
• Trim visible fat
• Use lower fat food preparation methods
• Prepare beans without added fats
• Skim fat from broth
• Limit gravy and high-fat cream sauces

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Vary Your ChoicesChoose more fish and shellfish

• Choose fish rich in omega-3 fatty acids (EPA or
  DHA)
• Good for heart health and other health benefits
• Salmon, trout, herring, tuna

Young children, pregnant and breastfeeding women,
and women of childbearing age should AVOID fish
with high mercury levels such as Shark,
Swordfish, King Mackerel, and Tilefish. Eat up
to 12 oz of a variety of fish, no more than 6 oz
of albacore tuna (canned light tuna is fine), and
check local advisories on fish from local waters.
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Vary Your ChoicesChoose more beans, peas, nuts
and seeds

• Choose beans and peas more often.
• Low-cost, low-fat, cholesterol-free, high in
  fiber, packed with nutrients!
• Can make quick meals!
• Choose nuts as snacks, on salads, or in main
  dishes to replace meat or poultry. Keep portions
  small!

The USDA Food Guide, or MyPyramid, includes
beans, peas and soybeans in the meats and beans
group as well as the vegetable group however
count them only in one group, not both, when you
eat them.
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Keep it Safe

• Clean
• Separate
• Cook
• Chill

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Take Home Message

• A good source of protein, iron, and other
  nutrients important for good health.
• Eat 5½ oz. (or equivalent) of lean meat, poultry
  or fish (for a 2,000 calorie diet)

• Limit saturated fat and cholesterol
• Vary your choices
• Keep it safe!

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• For more information
• www.MyPyramid.gov
• www.HealthierUS.gov
• www.eatwellga.com
• Thank You!