Go Lean on Protein

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Go Lean with Protein: 

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

The Low Down on Lean Protein: 

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

New Food Guide Pyramid: 

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

Ounce Equivalents: 

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

Choose Lean Protein: 

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

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 Choose Lean Protein Cont’d

Tips for Preparing Lean Protein: 

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

Tips for Preparing Lean Protein cont’d: 

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

Keep Foods Safe: 

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

Slide10: 

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

Slide11: 

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

Daily Recommendations: 

Daily Recommendations

For Additional Information: 

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