Meat & Beans

Meat & Beans

Fish, shellfish, red meat, poultry, beans, eggs, nuts, seeds, tofu, etc.

  • 2-3 servings daily (10%-35% of your daily caloric intake)
  • Vary your protein choices; try to bake, grill or broil
  • Choose low fat or lean meats and poultry. Trim the visible fat from the meat and remove the skin on poultry
  • Oily fish is rich in omega 3 fatty acids. Aim for at least two portions of fish a week

The meat and beans food group consists of meat, fish, poultry, nuts, seeds, eggs and dried beans. They are all good sources of dietary protein, B vitamins, iron, magnesium, vitamin E and zinc. Protein-rich foods are indispensable for cell growth and repair. The essential nutrients found in this food group ensure also adequate function of hormones, enzymes and immune system. However, some protein foods are healthier than others. Seafood, for example, provides omega-3 which aids in brain development and helps limit your risk for heart disease. Whereas, fatty cuts of beef, lamb, sausages, hot dogs, and many others, are high in fat and thus should be taken in limited amounts.

Calorie content

one serving yield between 55 and 80 calories (depending on the percentage of fat found in a serving). Examples of a serving include: ¾ cup of hummus or lentils, 1 whole egg, ¼ cup of seeds or nuts, 100 g of tofu, 30g of meat, chicken or fish.