Why
are meat, poultry, fish, and other foods in this group important?
Meat, poultry and fish supply protein, B vitamins, iron,
and zinc. The other foods in this group - dry beans, eggs,
and nuts - are similar to meats in providing protein and most
vitamins and minerals. The USDA suggests Americans eat 2 to
3 servings each day of foods from this group. The total amount
of these servings should be equivalent of 5 to 7 ounces of
cooked lean meat, poultry, or fish per day.
What
counts as a serving?
- Count
2-3 ounces of cooked lean meat, poultry, or fish as a serving.
A 3-ounce piece of meat is about the size of an average
hamburger, or the amount of meat on a medium chicken breast
half.
- For
the other foods in this group, count 1/2 cup of cooked dry
beans or 1 egg as 1 ounce of lean meat. 2 tablespoons of
peanut butter or 1/3 cup of nuts count as 1 ounce of meat
(about 1/3 serving).
Counting
to see if you have an equivalent of 5 - 7 ounces of cooked
lean meat a day is tricky. Portion sizes vary with the type
of food and meal. For example, 6 ounces might come from:
- 1 egg (count as 1 oz. of lean meat) for breakfast;
- 2 oz. of sliced turkey in a sandwich at lunch; and
- a 3 oz. cooked lean hamburger for dinner.
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to Pyramid
Source:
United States Department of Agriculture, Home & Garden
Bulletin #52
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