Meat and Meat Substitutes

The meat and meat substitutes group includes meat, poultry, eggs, cheese, fish, and tofu. Eat
small amounts of some of these foods each day. Meat and meat substitutes provide protein,
vitamins, and minerals.

 

Examples of meat and meat substitutes include
• chicken • beef • fish • canned tuna or other fish	• eggs • peanut butter • tofu • cottage cheese	• cheese • pork • lamb • turkey

 

How much is a serving of meat or meat substitutes?

Meat and meat substitutes are measured in ounces. Here are examples.

*Three ounces of meat (after cooking) is about the size of a deck of cards.

What are healthy ways to eat meat or meat substitutes?

• Buy cuts of beef, pork, ham, and lamb that have only a little fat on them.
  Trim off the extra fat.
• Eat chicken or turkey without the skin.
• Cook meat or meat substitutes in low-fat ways: broil, grill, stir-fry, roast, steam, stew,
  and microwave
• To add more flavor, use vinegars, lemon juice, soy sauce, salsa, ketchup, barbecue sauce, herbs, and spices.
• Cook eggs using a non-stick pan or with cooking spray.
• Limit the amounts of nuts, peanut butter, and fried foods that you eat. They are high in fat.
• Check food labels. Choose low-fat or fat-free cheese