Meat and Protein

Foods from the Meat & Beans Group of MyPyramid may provide many vital nutrients, the chief ones being protein, iron, and fat. Meat, poultry, eggs, fish, peanut butter, nuts, and dried beans are all categorized in the Meat & Beans Group. We have already discussed eggs in lesson 11. Poultry and fish will be discussed in lesson 13.

The amount of protein, fat, and other nutrients in meat products varies widely. You can read labels and consult your cookbook to find meat products that fit your personal tastes and needs. By making wise choices, you can maintain a low-fat diet and eat the recommended amounts from the Meat & Beans Group.

Nearly every part of your body is made up of protein. Protein also has a vital role in body chemistry—the way your body functions. Protein helps your body grow and repair itself. The basic building blocks of proteins are amino acids. Your body naturally produces some amino acids, but not all of them. Those amino acids that the body cannot produce, that you must get from foods you eat, are called essential amino acids. Animal sources of protein provide the body with all the essential amino acids. They are called complete proteins. Plant sources of protein are missing some essential amino acids. They are called incomplete proteins. You can combine two incomplete proteins to create a complete protein, as was briefly discussed in lessons 7 and 10, or you can serve cereals or legumes with small amounts of protein from an animal source, such as milk, cheese, meat or eggs. You do not have to consume large amounts of meat to get the needed amount of protein in your diet; in fact, most Americans consume more protein than is necessary.