What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts meat

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What foods are included in the meat, poultry,
fish, dry beans, eggs, and nuts (meat beans)
group?

• Credit Pictures have been adapted from the Meat
  Beans Food Gallery accessible from
• http//www.mypyramid.gov/pyramid/meat.html
• Additional pictures from Microsoft Clipart

Funded in part by USDAs Food Stamp Program and
Expanded Food Nutrition Education Program
(EFNEP). The Food Stamp Program provides
nutrition assistance to people with low income.
It can help you buy nutritious foods for a better
diet. To find out more, contact your local Food
Stamp office or call 1-800-430-3244. University
of Nebraska Cooperative Extension educational
program abides with the non-discrimination
policies of the University of Nebraska and the
United States Department of Agriculture
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Beef Strip Steak 5 ounces cooked weight Meat
Beans Group counts as 5 ounce equivalents
meat and beans
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Ham 6 thin slices Meat Beans Group counts
as 2 ounce equivalents meat and beans
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Pork Chop 4 ounces cooked weight without bone
Meat Beans Group counts as 4 ounce
equivalents meat and beans
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Chicken Breast 1 small breast half, cooked
Meat Beans Group counts as 3 ounce
equivalents meat and beans
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Salmon Steak 8 ounces cooked weight Meat
Beans Group counts as 8 ounce equivalents meat
and beans
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Shrimp 7 medium, 2 ounces cooked Meat Beans
Group counts as 2 ounce equivalents meat and
beans
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Almonds 1 ounce, about 25 almonds Meat
Beans Group counts as 2 ounce equivalents meat
and beans
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Cashews 1 ounce, about 13 cashews Meat
Beans Group counts as 2 ounce equivalents meat
and beans
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Almonds 1 ounce Meat Beans Group counts
as 2 ounce equivalents meat and beans
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Mixed Nuts 1 ounce Meat Beans Group
counts as 2 ounce equivalents meat and beans
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Walnuts 1 ounce, about 9 walnuts Meat Beans
Group counts as 2 ounce equivalents meat and
beans
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Cooked Black Beans ½ cup Vegetable Group
counts as ½ cup dry beans and peas Meat and Beans
Group counts as 2 ounce equivalents meat and
beans
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Cooked Kidney Beans ½ cup Vegetable Group
counts as ½ cup dry beans and peas Meat and Beans
Group counts as 2 ounce equivalents meat and
beans
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Cooked Pinto Beans ½ cup Vegetable Group
counts as ½ cup dry beans and peas Meat and Beans
Group counts as 2 ounce equivalents meat and
beans
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What should I choose?

• 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.

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What counts as an ounce equivalent in the meat
beans group?

• 1 ounce meat, poultry, or fish
• ¼ cup cooked dry beans
• 1 egg
• 1 Tablespoon peanut butter
• ½ ounce nuts or seeds

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Meats

• Lean cuts of
• beef
• ham
• lamb
• pork
• veal
• Game meats
• bison
• rabbit
• venison

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Poultry

• chicken
• duck
• goose
• turkey
• ground chicken
• ground turkey

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Eggs

• chicken eggs
• duck eggs

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Dry Beans and Peas
garden burgers veggie burgers tempeh TVP
(texturized vegetable protein)

• black beans
• black-eyed peas
• garbanzo beans (chickpeas)
• kidney beans
• falafel
• lentils
• lima beans (mature)
• navy beans
• soy beans
• split peas
• tofu (bean curd made from soy beans)
• white beans

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Nuts Seeds

• pecans
• pistachios
• pumpkin seeds
• sesame seeds
• sunflower seeds
• walnuts

almonds cashews hazelnuts (filberts) mixed
nuts peanuts peanut butter
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Fish

• Shellfish such as
• clams
• crab
• lobster
• mussels
• scallops
• shrimp
• Canned fish such as
• anchovies
• tuna

Finfish such as catfish cod flounder halibut mack
erel salmon sea bass snapper trout tuna