Meat & Beans

Back To Nutrition Basics

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here.
 

Meats
 

Lean cuts of:
 

beef
ham
lamb
pork
veal
 


Game meats:
 

bison
rabbit
venison
 


Lean ground meats:
 

beef
pork
lamb
 

 

Poultry
(skinless)
 

chicken
duck
goose
turkey
ground chicken and turkey

 

Eggs
 

chicken eggs
duck eggs
 

Dry beans and peas:
 

black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans

bean burgers:
 

garden burgers
veggie burgers

 

Nuts & seeds
 

almonds
cashews
hazelnuts (filberts)
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
 

Fish
 

Finfish such as:
 

catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
 


Shellfish such as:
 

clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
 


Canned fish such as:
 

anchovies
clams
tuna
sardines

 

 

 

 

Dry beans and peas are the mature forms of legumes such as kidney beans, pinto beans, lima beans, black-eyed peas, and lentils. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate.

Because of their high nutrient content, consuming dry beans and peas is recommended for everyone, including people who also eat meat, poultry, and fish regularly.