Initiative for a Healthy Weight

Nutrition

Tips to For Making Wise Protein Choices

Examples of Meat and Bean Group Foods

• Lean meats poultry, fish, eggs, dry beans and peas, nuts, and seeds all count toward meeting meat and bean group goals.
• Some examples of dry beans and peas are kidney beans, pinto beans, split peas, chickpeas, and lentils.

Tips for Making Wise Protein Choices

• Select meat cuts that are low in fat and ground beef that is extra lean (at least 90% lean).
• Trim fat from meat and removing poultry skin before cooking or eating. Draining fat from ground meats after cooking.
• Use preparation methods that do not add fat, such as grilling, broiling, poaching, or roasting.
• Choose lean turkey, roast beef, or ham or low-fat luncheon meats for sandwiches instead of fatty luncheon meats such as regular bologna or salami.
• Select appropriate portion sizes to meet recommendations.
• Select fish as a choice from this group more often, especially fish rich in omega-3 fatty acids, such as salmon, trout and herring.
• Choose dry beans or peas as a main dish often.
• Choose nuts as a snack, on salads, or in main dishes, to replace meat or poultry, not in addition to these.

For more information about wise protein choices, go to the Protein section of MyPyramid.gov.