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