Go Lean with Protein

1
Go Lean with Protein

• A Look at MyPyramid
• Meat and Beans Group Recommendations
• Julie Garden-Robinson, Food and Nutrition
  Specialist
• Bridget Curley, Program Assistant

2
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

3
New Food Guide Pyramid

• Specific for your needs
• Age, gender and activity level
• Servings are in ounce equivalents

4
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

5
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

6
Choose Lean Protein Contd

• Lean pork cuts such as pork loin, tenderloin,
  center loin and ham.
• Lean or low-fat turkey, roast beef and ham

7
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

8
Tips for Preparing Lean Protein contd

• 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.

9
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

10

• 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

11
Daily Recommendations
For those who get less than 30 minutes of
physical activity
12
Daily Recommendations
13
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