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Start Smart with Our Food Groups: Meats, Fats, & Oils
Health Promotion Program
How many times do you eat red meat per week?
0 to 2 3 to 5 6 to 9 10+0
2
4
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8
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12
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# of times
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How many times do you eat chicken, fish, or a meat substitute per week?
0 to 2 3 to 5 6 to 9 10+0
5
10
15
20
25
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How many eggs do you eat per week?
0 to 2 3 to 5 6 to 9 10+0
2
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10
12
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# of eggs
# o
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How often do you eat beans per week?
0 to 2 3 to 5 6 to 9 10+0
2
4
6
8
10
12
14
16
Series1
# of servings
# o
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How many times do you drink soda, alcohol, or sweetened beverages per week?
0 to 2 3 to 5 6 to 9 10+0
2
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# of beverages
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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
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