Start Smart with Our Food Groups: Meats, Fats, & OilsHealth Promotion Program

How many times do you eat red meat per week?

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How many times do you eat chicken, fish, or a meat substitute per week?

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How many eggs do you eat per week?

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How often do you eat beans per week?

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How many times do you drink soda, alcohol, or sweetened beverages per week?

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Meat and Beans Group(Protein)What is in the meat and beans

food group?◦Red meats◦Poultry◦Fish◦Beans◦Eggs◦Nuts◦Seeds

RecommendationsAmount needed depends on age,

sex, and level of physical activity.Older males and females need

approximately 5-6 ounces Remember 3 ounces of meat is the size

of your palm or a deck or cards!!

What counts as an ounce?What counts as an ounce?

◦1 egg◦12 almonds◦24 pistachios◦1 tablespoon of peanut butter◦¼ cup cooked dry beans◦¼ cup tofu◦2 tablespoons of hummus

Remember each of the above counts as 1 ounce, you need 5-6 ounces

NutrientsFoods in the meat and beans

food group contain protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.

ProteinProteins function as building

blocks for bones, muscles, cartilage, skin, and blood.

They are also building blocks for enzymes, hormones, and vitamins.

Proteins are one of three nutrients that provide calories.

B VitaminsB vitamins found in this food

group serve a variety of functions in the body.

They help the body release energy Play a vital role in the function of the

nervous system Aid in the formation of red blood cells Help build tissues

IronIron is used to carry oxygen in

the blood. Best sources of iron are found in

animal based foods.Animal based foods have a high

biological value, meaning the iron can be more easily absorbed.

Magnesium and ZincMagnesium is used in building

bones and in releasing energy from muscles.

Zinc is necessary for biochemical reactions and helps the immune system function properly.

Tips to help you make wise choices from the meat and beans groupStart with a lean choice

◦Choose the leanest cuts of meat which include: round steaks Roasts Top loin Top sirloin Chuck shoulder Arm roasts

◦Buy skinless chicken or take the skin off the chicken when preparing your meal

◦Choose low fat luncheon meats

Tips to help you make wise choices from the meat and beans groupKeep in lean

◦Trim away all visible fat◦Broil, grill roast, poach, or boil meats

instead of frying◦Drain off the fat that appears during

cooking◦Skip the breading

Adds fat and calories

Tips to help you make wise choices from the meat and beans groupVary your protein choices:

◦Chili with kidney or pinto beans◦Soups with beans or peas◦Baked beans◦Rice and beans◦Veggie burgers◦Hummus spread on pita bread

Serving Sizes1 cup

1 teaspoon

Lets Use Our HandsTablespoon

3 ounces

Fats and OilsTypes of fats

◦Saturated fats◦Transfats◦Monounsaturated fats◦Polyunsaturated fats

Saturated and Trans FatsSolid oils/fats contain more saturated

fatsSolid fats include:

◦butter ◦beef fat (tallow, suet) ◦chicken fat ◦pork fat (lard) ◦stick margarine ◦shortening

Contain cholesterol◦Raise LDL (bad cholesterol)

Monounsaturated and Polyunsaturated fatsOils are needed for healthContain essential fatty acids Major source of vitamin E

RecommendationsA person’s allowance for oils

depends on age, sex, and level of physical activity.

Older males and females need approximately 5-6 teaspoons.

Oils to ChooseChoose more monounsaturated

and polyunsaturated oilsMonounsaturated and

Polyunsaturated oils are found in fish, nuts, seeds and oils from plants.◦Plant oils:

soybean, corn, safflower, canola, olive and sunflower

Is butter better than margarine?Some stick margarines contribute more TFA

than unhydrogenated oils or other fats.Because butter is rich in both saturated fat

and cholesterol, it's potentially a highly atherogenic food (a food that causes the arteries to be blocked).

Most margarine is made from vegetable fat and provides no dietary cholesterol.

The more liquid the margarine, i.e., tub or liquid forms, the less hydrogenated it is and the less TFA it contains.

Tips for substituting fatsSubstitute canola oil instead of

vegetable oilSubstitute applesauce for fat in

brownies or quickbreadsSubstitute cottage cheese for

sour cream or cream cheese

Referenceswww.mypyramid.govwww.americanheart.org