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Vitamins

Nutrition
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Main > Nutrition > Food Guide Pyramid > Meat Group

Meat, Poultry, Fish,
Dry Beans, Eggs and Nuts

Foods in this group provide protein, and vitamins and minerals, including B vitamins, iron and zinc. You should have 2 to 3 servings of foods from this group each day, including the equivalent of 5 to 7 ounces of lean meat.

- Read about the new Food Pyramid, which has recently been updated.
Update

Selection tips:

  • A serving from this food group can include 2-3 ounces of lean meat, poultry or fish, which may be an average hamburger or medium chicken breast half.
  • Choices with the least fat include lean meat, poultry without skin, fish, and dry beans and peas.
  • Prepare meats in low fat ways, by trimming away fat, and broiling, roasting, or boiling rather than frying.
  • Remember that nuts and seed are high in fat, and egg yolks are high in cholesterol, so you should eat them in moderation.

examples:
Food
Servings
Grams of Fat
Lean meat, poultry, fish 3 oz 6
Ground beef, lean 3 oz 16
Chicken, with skin, fried 3 oz 13
Bologna, 2 slices 1 oz 16
Egg, 1 1 oz 5
Dry beans and peas, 1/2 cup 1 oz Trace
Peanut butter, 2 tbs. 1 oz 16
Nuts, 1/3 cup 1 oz 22
Servings = ounces of meat these items count as.





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Important disclaimer: The information on keepkidshealthy.com is for educational purposes only and should not be considered to be medical advice. It is not meant to replace the advice of the physician who cares for your child. All medical advice and information should be considered to be incomplete without a physical exam, which is not possible without a visit to your doctor.