Protein Group

Meat, Poultry, Fish, Beans, Eggs and Nuts

Choose lean meat, poultry without skin, fish, and dry beans and chickpeas often. These choices are lowest in fat.

One serving is 2-3 ounces of cooked lean meat, poultry, or fish. 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat.

Eat nuts and seeds in moderation, as they are high in fat.

Prepare meats using the following lowfat methods.

• Trim away all the fat you can see.


• Remove skin from poultry.


• Broil, roast, or boil these foods instead of frying them.

Information provided by the United State's Department of Agriculture.