Nutrient-Rich choices from the Meat & Beans Group

USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's purple band represents the Meat & Beans Group.

The Meat & Beans Group includes meat, poultry, fish, dry beans and peas, eggs, nuts and seeds.

Foods in this group provide important nutrients such as protein, B vitamins, iron and zinc needed to boost the immune system, build and repair muscle, fuel activity and help your brain function.

Go Lean with Protein

Choose lean meats and skinless poultry most often. Vary your protein choices with fish, beans, eggs, nuts and seeds.

• For lean cuts of beef, look for the words "loin" or "round" in the name, including tenderloin, sirloin or round steak. Lean pork choices include pork loin, tenderloin, center loin and lean ham.
• Choose ground poultry without skin and fat, and ground beef that's 90-95% lean.
• Select fish rich in omega-3 fatty acids, such as salmon, trout and herring.
• Vary your breakfast routine with eggs. Enjoy an egg-and-veggie scramble or a mushroom-herb omelet.

Try Time-Trimming Tips

Save steps and get your protein-rich foods, too:

• Pick up such recipe-ready meats as lean beef strips for a stir-fry or cubes for stew.
• Buy quick-cooking fish filets or boneless, skinless chicken breasts or turkey cutlets.
• Prepare and refrigerate hard-cooked eggs to tote in your lunch.
• Stock up on canned beans, such as black beans or pinto beans, to add to soup and chili or to top a salad.
• Keep nuts, seeds and soy nuts on hand for quick snacks.

Make Smart Calorie Choices

Get the most nutrition for the fewest calories from foods in the Meat & Beans Group:

• Trim away visible fat from meat before cooking and remove poultry skin.
• Bake, broil or grill meat, poultry and fish.
• Drain off any fat that appears during cooking.
• Bake breaded meat, poultry and fish instead of frying.

Visit MyPyramid.gov to learn more about the Meat & Beans Group and find your personal pyramid based on your calorie needs.