# 3 - EXPANDING "SCD" > * MEAT & WHITE BEANS


  (Add white beans after 2-3 months of no symptoms.

Soak and drain 2-3 times in the 12 hours before cooking.)

Meat and beans make up one of the main food groups in the new Food Pyramid. But this group is about more than just meat and beans.

What foods are included in the meat & beans group?

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.

Most meat and poultry choices should be lean. Higher fat choices, such as regular ground beef (75 to 80% lean) or chicken with skin, add on extra fat and calories.

Fish, nuts, and seeds contain healthy oils, so these foods are good substitutions for meat or poultry.

Select fish rich in heart-healthy omega-3 fatty acids, such as salmon, trout, and herring, more often.

Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.

How much do I need from the meat & beans group?

The amount you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Here are the recommended daily amounts.

 

Daily recommendation*

Children

2-3 years old
4-8 years old

2 ounce equivalents**
3-4 ounce equivalents**

Girls

9-13 years old
14-18 years old

5 ounce equivalents**
5 ounce equivalents**

Boys

9-13 years old
14-18 years old

5 ounce equivalents**
6 ounce equivalents**

Women

19-30 years old
31-50 years old
51+ years old

5 ½ ounce equivalents**
5 ounce equivalents**
5 ounce equivalents**

Men

19-30 years old
31-50 years old
51+ years old

6 ½ ounce equivalents**
6 ounce equivalents**
5 ½ ounce equivalents**

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity beyond normal daily activities. Those who are more physically active may be able to eat more while staying within calorie needs.


**Below is information on what counts as one ounce equivalent in the meat and beans          group.

What counts as an ounce in the meat & beans group?

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

Protein, Vitamins, & Minerals

Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.

  • 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 (the others are fat and carbohydrates).
  • 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, and help build tissues.
  • Vitamin E is an antioxidant that helps protect vitamin A and essential fatty acids from cell oxidation.
  • Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia due to loss of blood during their menstrual period.
  • 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.

SCD adapted from:  www.webmd.com