MyPlate Here’s the new way that the USDA wants us to look at food -- not through a pyramid, but on a plate. Check out the food groups listed -- fruits and vegetables together make up half of the recommended items.

Meet the Meat Group Protein

Most People Need 5-6 oz of Protein

Beef Beef is meat from a cattle that is over 1 year old. This meat has a hearty flavor. The cuts of beef have bright red flesh. The fat is firm with a white or yellowish color.

Lamb This is a mild but uniquely flavored meat. Lamb cuts are a bright pink color. Fat found in lamb meat is white and brittle.

Pork Pork has a mild flavor. Fresh pork meat is a grayish pink color. Fat located in pork is soft and white.

Fish Finfish (fish): have fins and backbones. Ex: Trout, Salmon, Tilapia, and Catfish Shellfish: have shells instead of backbones. Ex: Shrimp, Oysters, Crabs, Lobster, and Clams

Nuts Nuts provide protein, but most of time you can not get all the protein your body needs from 1 single source. It is important to eat a variety of plant products to ensure you are getting all the necessary proteins. FUN FACT! The only plant product that is a “complete protein” (has all the protein your body needs) is the Soy Bean!

Eggs One egg is equal to 1 oz of lean meat. Eggs are one of the best sources of complete protein.

Buying Eggs Supermarkets primarily sell grade A or grade AA eggs. Grade is determined by quality and quality is checked by a process called Candling. Candling: eggs move over bright lights which illuminate the eggs’ structure. Egg Candler’s look for clean, unbroken shells and small air cells. The egg whites should be thick and clear, and the yolks are firm and stand high above the whites.