Go Lean with Protein

1. Go Lean with Protein A Look at MyPyramid Meat and Beans Group Recommendations Julie Garden-Robinson, Food and Nutrition Specialist Bridget Curley, Program Assistant

2. 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

3. New Food Guide Pyramid • Specific for your needs • Age, gender and activity level • “Servings” are in ounce equivalents

4. 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

5. 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

6. 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

7. 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

8. 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. Tips for Preparing Lean Proteincont’d

9. 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

10. 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

11. Daily Recommendations* * For those who get less than 30 minutes of physical activity

12. Daily Recommendations

13. 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