All are excellent sources of protein, iron, zinc, and B vitamins. Meat, poultry, and fish also contribute fat to our diet. Choose lean meats and skinless poultry which are roasted, baked, or broiled. Fried tastes great, but who needs the extra fat?

Beans and legumes become a “complete” protein substitute for meats and poultry when eaten with a grain (such as rice, bread, or pasta). Watch the nuts and seeds, they are higher in fat and calories than beans and legumes, and should be eaten more moderately. All are an excellent source of fiber.

So how big is a serving?
One serving from the meat group is 2–3 oz.
Some examples are:
3 oz. of cooked meat = the size of a deck of cards
1/2 cup of tuna = 2 oz. of meat
1/2 cup of beans/legumes = 1 oz. of meat
1 whole egg = 1 oz. of meat
4 oz. of tofu = 1 oz. of meat
2 Tbsp. of peanut butter = 1 oz. of meat

So how many servings a day should you eat?
2–3 servings (for a total of 5–7 oz. daily)
Try having a “meatless” day once or twice a week. Eat a bean burrito, or add some beans to your homemade vegetarian soups. How about eggs for dinner? Make a tofu & veggie stir fry served over rice. Be creative...add some fiber to your life while maintaining your protein intake. It all tastes good!