1. What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group? Credit: Pictures have been adapted from the “Meat & Beans Food Gallery” accessible from: http://www.mypyramid.gov/pyramid/meat.html Additional pictures from Microsoft Clipart Funded in part by USDA’s Food Stamp Program and Expanded Food & Nutrition Education Program (EFNEP). The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact your local Food Stamp office or call 1-800-430-3244. University of Nebraska Cooperative Extension educational program abides with the non-discrimination policies of the University of Nebraska and the United States Department of Agriculture

3. Beef Strip Steak — 5 ounces cooked weight Meat & Beans Group: counts as 5 ounce equivalents meat and beans

4. Ham — 6 thin slices Meat & Beans Group: counts as 2 ounce equivalents meat and beans

5. Pork Chop 4 ounces cooked weight without bone Meat & Beans Group: counts as 4 ounce equivalents meat and beans

6. Chicken Breast — 1 small breast half, cooked Meat & Beans Group: counts as 3 ounce equivalents meat and beans

7. Salmon Steak — 8 ounces cooked weight Meat & Beans Group: counts as 8 ounce equivalents meat and beans

8. Shrimp — 7 medium, 2 ounces cooked Meat & Beans Group: counts as 2 ounce equivalents meat and beans

9. Almonds — 1 ounce, about 25 almonds Meat & Beans Group: counts as 2 ounce equivalents meat and beans

10. Cashews — 1 ounce, about 13 cashews Meat & Beans Group: counts as 2 ounce equivalents meat and beans

11. Almonds — 1 ounce Meat & Beans Group: counts as 2 ounce equivalents meat and beans

12. Mixed Nuts — 1 ounce Meat & Beans Group: counts as 2 ounce equivalents meat and beans

13. Walnuts — 1 ounce, about 9 walnuts Meat & Beans Group: counts as 2 ounce equivalents meat and beans

14. Cooked Black Beans — ½ cup Vegetable Group: counts as ½ cup dry beans and peas Meat and Beans Group: counts as 2 ounce equivalents meat and beans

15. Cooked Kidney Beans — ½ cup Vegetable Group: counts as ½ cup dry beans and peas Meat and Beans Group: counts as 2 ounce equivalents meat and beans

16. Cooked Pinto Beans — ½ cup Vegetable Group: counts as ½ cup dry beans and peas Meat and Beans Group: counts as 2 ounce equivalents meat and beans

17. What should I choose? Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

18. What counts as an ounce equivalent in the meat & beans group? 1 ounce meat, poultry, or fish ¼ cup cooked dry beans 1 egg 1 Tablespoon peanut butter ½ ounce nuts or seeds

19. Meats Lean cuts of: beef ham lamb pork veal Game meats: bison rabbit venison

20. Poultry chicken duck goose turkey ground chicken ground turkey

21. Eggs chicken eggs duck eggs

22. Dry Beans and Peas black beans black-eyed peas garbanzo beans (chickpeas) kidney beans falafel lentils lima beans (mature) navy beans soy beans split peas tofu (bean curd made from soy beans) white beans garden burgers veggie burgers tempeh TVP (texturized vegetable protein)

23. Nuts & Seeds pecans pistachios pumpkin seeds sesame seeds sunflower seeds walnuts almonds cashews hazelnuts (filberts) mixed nuts peanuts peanut butter

24. Fish Shellfish such as: clams crab lobster mussels scallops shrimp Canned fish such as: anchovies tuna Finfish such as: catfish cod flounder halibut mackerel salmon sea bass snapper trout tuna