Transcript Go Lean on Protein

Go Lean with Protein
A Look at MyPyramid
Meat and Beans Group Recommendations
Julie Garden-Robinson, Food and Nutrition Specialist
Bridget Curley, Program Assistant
The Low Down on
Lean Protein
▲ Protein Group is replaced by the Meat
and Beans Group
▲ Choose lean and low cholesterol
products to get needed nutrients
without unneeded fat
New Food Guide
Pyramid
▲ Specific for your needs
▲ Age, gender and activity level
▲ “Servings” are in ounce equivalents
Ounce Equivalents
▲ All of the following count as meat and
bean “ounce equivalents”:
▲ 1 ounce of meat, poultry or fish
▲ ¼ cup of cooked dry beans
▲ 1 egg
▲ 1 tablespoon of peanut butter
▲ ½ ounce of nuts or seeds
Choose Lean Protein
▲ Extra lean ground beef
▲ Try 93% or 95% lean
▲ Lean beef cuts such as round steak, roasts,
top loin, top sirloin and chuck shoulder and
arm roasts.
▲ Boneless, skinless poultry cuts such as
chicken breasts or turkey cutlets
Choose Lean Protein
Cont’d
▲ Lean pork cuts such as pork loin,
tenderloin, center loin and ham.
▲ Lean or low-fat turkey, roast beef and
ham
Tips for Preparing
Lean Protein
▲ Before cooking:
▲ Trim away visible fat from meat and poultry
▲ Remove chicken skin
▲ Broil, grill, roast, poach or boil instead of
pan or deep frying
▲ Drain off fat when cooking
Tips for Preparing Lean
Protein cont’d
▲ Skip or reduce breading on meats, poultry
and fish.
▲ Skip or reduce high-fats sauces or gravies
added to meats
▲ Prepare beans and peas without adding
extra fat
▲ Use dry beans or peas as a main dish or
side dish with meals
▲ Eat nuts as a snack or to replace other
proteins in dishes.
Keep Foods Safe
▲ Separate raw, cooked and ready-to-eat
foods
▲ Store raw meat, poultry and seafood on
bottom shelf of refrigerator
▲ Wash all contact surfaces with hot,
soapy water
▲ Use a food thermometer and cook to
recommended internal temperature
▲ Defrost foods in refrigerator, microwave
or under cold, running water
▲ Marinate foods in the refrigerator and
discard unused marinade
▲ Refrigerate or freeze perishable foods
within two hours
▲ Avoid partially cooked meats and eggs
Daily
Recommendations*
Children
2-3 years old
4-8 years old
2 oz. equivalents
3-4 oz. equivalents
Girls
9-13 years old
14-18 years old
5 oz. equivalents
5 oz. equivalents
Boys
9-13 years old
14-18 years old
5 oz. equivalents
6 oz. equivalents
* For those who get less than 30 minutes of physical activity
Daily
Recommendations
Women
19-30 years old
31-50 years old
51 + years old
5 ½ oz. equivalents
5 oz. equivalents
5 oz. equivalents
Men
19-30 years old
31-50 years old
51 + years old
6 ½ oz. equivalents
6 oz. equivalents
5 ½ oz. equivalents
For Additional
Information
▲ Visit www.MyPyramid.gov to personalize
your food pyramid plan
▲ Visit www.ag.ndsu.nodak.edu/food.htm for
nutrition, food safety and health information