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Go Lean With Protein [Image: Meat and Beans logo]The Meat and Beans group of MyPyramid actually includes a lot more than meat and beans. All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. The challenge for most of us is not how to eat the recommended amounts from this group; the hard part is making the healthiest choices among all the options in the group. In general, foods from the Meat and Beans group provide nutrients such as protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins are building blocks for bones, muscles, cartilage, skin, and blood in our bodies. They are also used to make enzymes, hormones, and vitamins. The vitamins and minerals provided by the foods in the group vary with the kind of food eaten. The amount of food recommended from the Meat and Beans Group depends on your age, gender, and level of physical activity. The amounts for adults range from 5 ounce-equivalents for older, inactive women to 7 ounce-equivalents for young men who are very active.   In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds is considered 1 ounce equivalent from this group. Figuring out how much meat we are getting in a meal can be difficult. One guideline is that a 3-ounce serving of meat is about the size of a deck of cards or the palm of your hand. Most Americans eat enough food from the Meat and Beans, but need to make leaner and more varied selections of these foods. The theme for this group is “Go Lean with Protein,” and most meat and poultry choices should be lean or low-fat. Preparing meats without too much added fat is also important. Broiling, grilling, baking and other lower-fat methods should be used more often than frying. Fish, nuts, and seeds contain healthy oils, so we should choose these foods frequently in place of meat or poultry. In Louisiana we don’t have to be convinced to eat more fish and seafood. So let’s focus on nuts and why they should be an important part of a healthy diet.   For a long time many of us avoided eating nuts because they are high in fat. Good news – we now know that nuts contain “healthy” fats which may actually be good for us. In 2003, the FDA approved the following qualified health claim for many nuts, including pecans, “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." The fats in nuts have high levels of polyunsaturated, monounsaturated and omega-3 fatty acids which can help protect our hearts by keeping up levels of HDL, or “good” blood cholesterol.  Nuts are also nutrient-dense, providing protein, fiber, zinc, copper, magnesium and some of the B-vitamins. Some nuts also contain antioxidants like vitamin E and selenium. Our Louisiana favorite, the pecan, is a powerhouse of nutrients. According to the National Pecan Shellers Association, pecans contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a natural, high-quality source of protein and contain no cholesterol. Pecans are naturally sodium-free, making them an excellent choice for anyone watching their sodium intake. The key to eating nuts is portion control. It can be hard to stick to a one or 1.5 ounce serving. Measuring out the serving into a cup or bowl, then putting away the can or bag before eating the nuts is one way to keep from eating more than you need. Packaged nuts will have information on the food label to tell you how many pieces or other unit make up a serving, and soon you will have a feel for the healthy amou[Image: nuts]nt to enjoy. There are many ways to include nuts in your diet besides snacking on a handful. Here are some tips: Sprinkle chopped nuts on cereal, oatmeal or yogurt. Add nuts to a favorite muffin or pancake recipe. Include nuts in trail mix. Add nuts to salads for dinner or lunch. Find recipes that use nuts as an ingredient in main dishes or casseroles. Add ground nuts to bread crumb coatings. Enjoy a PB & J on wheat bread! Visit http://www.mypyramid.gov for more information, or contact the West Feliciana office of the LSU AgCenter Extension Service at 635-3614.

Posted on: 11/30/2007 10:12:16 AM