Nutrition - Meats & Beans

All foods made from meat, poultry, fish, dry bean or peas, eggs, nuts, and seeds are considered part of the Meat and Bean Group.

The Meat and Bean group provides many nutrients, including protein , the B vitamins( niacin, thiamin, riboflavin, and B6 ), Vitamin E , iron , zinc , and magnesium .

Your body needs proteins to make its own proteins. These help your body's cells grow and repair themselves. Proteins are also basic in the formation of enzymes , hormones , and vitamins.

The B vitamins found in the Meat and Bean group do a variety of things for our health. They help the body release energy, keep our nervous system healthy, and help form red blood cells and tissues .

Vitamin E helps protect vitamin A and essential fatty acids in our bodies from cell oxidation .

Iron carries oxygen in our blood. Many females have iron-deficiency anemia during their child-bearing years. They may need special diets to provide extra nutrients to correct this problem.

Magnesium is used in building bones and releasing energy from muscles. Zinc is necessary for chemical reactions in the cells and organs and helps the immune system function properly.

While foods in this group do provide nutrients that your body needs for good health, choosing foods from this group that are high in saturated fat and cholesterol may lead to health problems. Diets that are high in saturated fats and cholesterol raise “bad” cholesterol levels in the blood, which increases the risk for heart disease. Cholesterol is only found in foods from animal sources. Many foods in this groups are high in saturated fats and cholesterol, so you should choose carefully and limit the amount of these types of foods. By including fish, nuts, and seeds in your Meat and Bean group choices, you can increase your intake of monounsaturated fatty acids and polyunsaturated fatty acids (MUFAs and PUFAs), which should make up most of the fat in your diet. In fact, your body needs a certain type of PUFA called “omega-3 fatty acids”, which are found in some fish. Some nuts and seeds are excellent sources of essential fatty acids and vitamin E.

Final tips to help you make wise choices the Meat and Bean group:

  • GO LEAN WITH PROTEIN!
  • Broil, grill, roast, or boil rather than fry.
  • Watch the breading on meats
  • Don't add extra fats when preparing these foods
  • Skip the sauces and gravies
  • Choose fish more often, but broiled, not fried
  • Choose dry beans, peas, or nuts more often as main choices