It is exercise alone that supports the spirits, and keeps the mind in vigor.
Meats and Beans
Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. 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. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.
Diets that are high in saturated fats and cholesterol raise “bad” cholesterol levels in the blood. Cholesterol is only found in foods from animal sources. To help keep blood cholesterol levels healthy, limit the amount of fatty meats, organ meats (liver and giblets), egg yolks you eat.
Some fish (such as salmon, trout, and herring) are high in omega-3 fatty acids. Nuts and seeds can be excellent sources of essential fatty acids and vitamin E.
Minimum Recommended Daily Intake |
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| The amount of food from the Meat and Beans Group you need to eat depends on age, sex, and level of physical activity. 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 consume more while staying within calorie needs. | ||
| Children | 2 to 3 4 to 8 |
2 ounces 3 to 4 ounces |
| Girls | 9 to 18 | 5 ounces |
| Boys | 9 to 13 14 to 18 |
5 ounces 6 ounces |
| Women | 19 to 30 30+ |
5.5 ounces 5 ounces |
| Men | 19 to 30 30 to 50 51+ |
6.5 ounces 6 ounces 5.5 ounces |
What Counts as 1 Ounce?
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.
| Meats |
1 ounce cooked lean beef 1 ounce cooked lean pork or ham 1 small steak (eye of round, filet) = 3 ½ to 4 ounces 1 small lean hamburger = 2 to 3 ounces |
| Eggs | 1 egg |
| Fish | 1 ounce cooked fish or shell fish 1 can of tuna, drained = 3 to 4 ounces 1 salmon steak = 4 to 6 ounces 1 small trout = 3 ounces |
| Poultry | 1 ounce cooked chicken or turkey, without skin 1 sandwich slice of turkey (4 ½ x 2 ½ x 1/8”) 1 small chicken breast half = 3 ounces |
| Nuts and seeds | ½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves) ½ ounce of seeds (pumpkin, sunflower or squash seeds, hulled, roasted) 1 Tablespoon of peanut butter or almond butter 1 ounce of nuts or seeds = 2 ounces |
| Dry beans and peas | ¼ cup of cooked dry beans (such as black, kidney, pinto, or white beans) ¼ cup of cooked dry peas (such as chickpeas, cowpeas, lentils, or split peas) ¼ cup of baked beans, refried beans 1 cup split pea soup = 2 ounces 1 cup lentil soup = 2 ounces 1 cup bean soup = 2 ounces |
