This group includes foods that are high in protein. Protein helps the body build new cells and keeps tissues healthy. Protein foods include meat, poultry, seafood, and eggs. But plenty of nonmeat foods are rich in protein too. It's best to get protein from a variety of sources.
Nutrient-rich choices
There's a lot more to this food group than just meat and beans. It also includes fish, soy, nuts, seeds, and eggs. There are all sorts of nutrient-rich choices, such as:
- Chicken and turkey with the skin removed.
- Fish and shellfish.
- Lean beef, pork, and lamb (without visible fat).
- Soy products, such as tofu, soybeans (edamame), tempeh, and soymilk.
- Black beans, kidney beans, pinto beans, chickpeas (garbanzo beans), and lentils. Beans, lentils, and peas count as both a protein and a vegetable.
- Peanuts, almonds, pistachios, walnuts, pumpkin seeds (pepitas), chia seeds, sesame seeds, and sunflower seeds, as well as foods made from these such as peanut butter and tahini.
- Eggs and foods made with eggs such as quiche or frittata.
What makes meat and beans less healthy?
- Fatty meat is not healthy. Before you cook meat, trim off all the fat you can see. Chicken and turkey skin is also high in fat and should be removed before cooking.
- Breading and frying make food less healthy. This includes dishes like fried chicken, fried fish, and refried beans.
- Sausage and lunch meats tend to be high in fat and salt. Buy low-fat, low-sodium versions.
One small change
Make a meal that includes a nonmeat source of protein such as tofu, lentils, or any other food listed above. Have a better idea? Write it here:
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