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. 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

6. ▲ Lean pork cuts such as pork loin, tenderloin, center loin and ham. ▲ Lean or low-fat turkey, roast beef and ham Choose Lean Protein Cont’d

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 Protein cont’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 * 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 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

12. Daily Recommendations Women 19-30 years old 31-50 years old 51 + years old 5 ½ 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

13. For Additional Information ▲ Visit www.MyPyramid.gov to personalize your food pyramid planwww.MyPyramid.gov ▲ Visit www.ag.ndsu.nodak.edu/food.htm for nutrition, food safety and health informationwww.ag.ndsu.nodak.edu/food.htm