Start Smart with Our Food Groups: Meats, Fats, & Oils Health Promotion Program

How many times do you eat red meat per week?

How many times do you eat chicken, fish, or a meat substitute per week?

How many eggs do you eat per week?

How often do you eat beans per week?

How many times do you drink soda, alcohol, or sweetened beverages per week?

Meat and Beans Group (Protein) What is in the meat and beans food group? ◦ Red meats ◦ Poultry ◦ Fish ◦ Beans ◦ Eggs ◦ Nuts ◦ Seeds

Recommendations Amount needed depends on age, sex, and level of physical activity. Older males and females need approximately 5-6 ounces  Remember 3 ounces of meat is the size of your palm or a deck or cards!!

What counts as an ounce? ◦ 1 egg ◦ 12 almonds ◦ 24 pistachios ◦ 1 tablespoon of peanut butter ◦ ¼ cup cooked dry beans ◦ ¼ cup tofu ◦ 2 tablespoons of hummus Remember each of the above counts as 1 ounce, you need 5-6 ounces

Nutrients Foods in the meat and beans food group contain protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.

Protein Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories.

B Vitamins B vitamins found in this food group serve a variety of functions in the body.  They help the body release energy  Play a vital role in the function of the nervous system  Aid in the formation of red blood cells  Help build tissues

Iron Iron is used to carry oxygen in the blood. Best sources of iron are found in animal based foods. Animal based foods have a high biological value, meaning the iron can be more easily absorbed.

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

Tips to help you make wise choices from the meat and beans group Start with a lean choice ◦ Choose the leanest cuts of meat which include:  round steaks  Roasts  Top loin  Top sirloin  Chuck shoulder  Arm roasts ◦ Buy skinless chicken or take the skin off the chicken when preparing your meal ◦ Choose low fat luncheon meats

Tips to help you make wise choices from the meat and beans group Keep in lean ◦ Trim away all visible fat ◦ Broil, grill roast, poach, or boil meats instead of frying ◦ Drain off the fat that appears during cooking ◦ Skip the breading  Adds fat and calories

Tips to help you make wise choices from the meat and beans group Vary your protein choices: ◦ Chili with kidney or pinto beans ◦ Soups with beans or peas ◦ Baked beans ◦ Rice and beans ◦ Veggie burgers ◦ Hummus spread on pita bread

Serving Sizes 1 cup 1 teaspoon

Lets Use Our Hands Tablespoon 3 ounces

Fats and Oils Types of fats ◦ Saturated fats ◦ Transfats ◦ Monounsaturated fats ◦ Polyunsaturated fats

Saturated and Trans Fats Solid oils/fats contain more saturated fats Solid fats include: ◦ butter ◦ beef fat (tallow, suet) ◦ chicken fat ◦ pork fat (lard) ◦ stick margarine ◦ shortening Contain cholesterol ◦ Raise LDL (bad cholesterol)

Monounsaturated and Polyunsaturated fats Oils are needed for health Contain essential fatty acids Major source of vitamin E

Recommendations A person’s allowance for oils depends on age, sex, and level of physical activity. Older males and females need approximately 5-6 teaspoons.

Oils to Choose Choose more monounsaturated and polyunsaturated oils Monounsaturated and Polyunsaturated oils are found in fish, nuts, seeds and oils from plants. ◦ Plant oils:  soybean, corn, safflower, canola, olive and sunflower

Is butter better than margarine? Some stick margarines contribute more TFA than unhydrogenated oils or other fats. Because butter is rich in both saturated fat and cholesterol, it's potentially a highly atherogenic food (a food that causes the arteries to be blocked). Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine, i.e., tub or liquid forms, the less hydrogenated it is and the less TFA it contains.

Tips for substituting fats Substitute canola oil instead of vegetable oil Substitute applesauce for fat in brownies or quickbreads Substitute cottage cheese for sour cream or cream cheese

References