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Surprising Foods in the Meat & Bean Food Group

Well, it's no surprise that meats and beans are in the Meat & Bean Food Group, but it may be surprising to find that nuts, seeds (pumpkin, sesame, sunflower), peanut butter, tofu (bean curd made from soy beans), tempeh (texturized vegetable protein) & eggs are also housed within this important group which provides the all-important protein.

Here is a capsule of the Meat & Bean Foods: beef, ham, lamb, pork, veal, bison, rabbit, venison, ground turkey, ground chicken, ground beef, ground pork, ground lamb, liver, giblets, chicken, duck, goose, turkey, chicken & duck eggs, black beans, black-eyed peas, chickpeas, falafel, kidney beans, lentils, mature limas, navy beans, pinto beans, soy beans, split peas, tofu, white beans, bean burgers, veggie-type burgers, tempeh, almonds, cashews, filberts, mixed nuts, peanuts, peanut butter, pecans, pistachios, walnuts, pumpkin seeds, sesame seeds, sunflower seeds, cod, haddock, flounder, halibut, herring, mackerel, pollock, porgy, salmon, sea bass, snapper, swordfish, tuna, perch, clams, crab, crayfish, lobster, mussels, octopus, oysters, scallops, calamari, shrimp, anchovies & sardines.

Proteins - What is a Serving Size?

Proteins - Serving Size Examples

What counts as a serving size when it comes to meat (animal) & vegetable proteins? Here is a quick guide:

Food	Amount
Steak, Eye of Round	3 1/2 to 4 ounces = 1 small lean steak
Chicken Breast	3 ounces = 1/2 small chicken breast, skin removed
Tuna	3 to 4 ounces = 1 small can, drained - spring water
Beans	Most varieties = 1/2 cup cooked

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Surprising Foods in the Meat & Bean Food Group

Proteins - What is a Serving Size?

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