Meat & Beans: The Food Pyramid

Meat and beans make up one of the main food groups in the new Food Pyramid. But this group is about more than just meat and beans.

What foods are included in the meat & beans group?

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.

Most meat and poultry choices should be lean or low fat. Higher fat choices, such as regular ground beef (75 to 80% lean) or chicken with skin, add on extra fat and calories.

Fish, nuts, and seeds contain healthy oils, so these foods are good substitutions for meat or poultry.

Select fish rich in heart-healthy omega-3 fatty acids, such as salmon, trout, and herring, more often.

Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.

What to Watch Out For

Frying chicken in shortening or frying eggs in butter or stick margarine also packs on significant fat and calories.

Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free.

Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added salt. Fresh chicken, turkey, and pork may be enhanced with a salt-containing solution. Check the product label for statements such as "self-basting" for a sign that there may be added salt.

How much do I need from the meat & beans group?

The amount you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Here are the recommended daily amounts.

Daily recommendation*
Children	2-3 years old 4-8 years old	2 ounce equivalents** 3-4 ounce equivalents**
Girls	9-13 years old 14-18 years old	5 ounce equivalents** 5 ounce equivalents**
Boys	9-13 years old 14-18 years old	5 ounce equivalents** 6 ounce equivalents**
Women	19-30 years old 31-50 years old 51+ years old	5 ounce equivalents** 5 ounce equivalents** 5 ounce equivalents**
Men	19-30 years old 31-50 years old 51+ years old	6 ounce equivalents** 6 ounce equivalents** 5 ounce equivalents**

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to eat more while staying within calorie needs.
**Below is information on what counts as one ounce equivalent in the meat and beans group.

What counts as an ounce in the meat & beans group?

In general, 1 ounce of meat, poultry or fish, cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

For specific amounts that count as 1 ounce equivalent in the meat & beans group towards your daily recommended intake, click here.

What Meat & Beans Can Do for You

Foods in the meat, poultry, fish, eggs, nuts, and seed group provide vital nutrients. However, choosing foods from this group that are high in saturated fat and cholesterol may cause illness.

For more information on the nutrients found in the meat & beans group, click here.

Tips to Help You Make Wise Choice

Foods in the meat & beans group can be very healthy. But choosing the right types of foods is key for staying healthy.

For tips on which foods to reach for and menu ideas, click here.

Vegetarian Choices

• Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate.
• Protein sources from the meat and beans group for vegetarians include eggs (for ovo-vegetarians), beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers).

---

Published April 2005.
Medically updated September 2006.

SOURCE: United States Department of Agriculture.