One of the main food groups is the meats and protein group, and people should eat a serving every day. According to the United States Department of Agriculture, the major food groups are grains, vegetables, fruits, dairy and proteins, also called meats and proteins. The meats and protein group is made up of foods such as beef, chicken, pork, beans, legumes, tofu and soybeans.
Benefits of Meat
One of the benefits of eating meat is that it is high in protein. In addition to protein, meats contain heme iron, an important nutrient that is more readily available in meats than in plant foods. For example, the United States Department of Agriculture's Nutrient Data Laboratory shows that a 3 oz. serving of sirloin steak contains about 26 g of protein, 1.7 mg of iron and 4.85 mg of zinc. Turkey breast is rich in the mineral zinc as well as selenium and potassium.
Recommended Protein Intake
Protein is essential for healthy muscles and tissues. The Harvard School of Public Health recommends that all adults get about .8 g of protein per kg of body weight, or about 8g of protein for every 20 pounds. Though most Americans get plenty of protein, people in developing nations who have trouble eating enough protein face malnutrition, leading to low muscle mass and poor immune system function.
Beans and Legumes
Lentils, black beans, refried beans, chickpeas and pinto beans all fall into the meats and protein food group. The American Diabetes Association states that beans and legumes are an excellent choice of protein, especially for diabetics, since they are lower in saturated fat and calories than most meats. One benefit of beans and legumes over meats is that they contain dietary fiber. The United States Department of Agriculture explains that beans are also considered a vegetable since they are so high in nutrients.
Other Vegetarian Options
It's entirely possible to be a vegetarian and maintain a healthy, high-protein diet. Tofu and soybeans are two other vegetarian options, in addition to beans and legumes, that fall into the meats and protein category. Even products that are made from soy beans such as soy milk and faux meat products contain protein. According to the Harvard School of Public Health, soy is the only plant food that is a complete protein, containing all of the essential amino acids. Some vegetarians eat eggs and fish and shellfish, which are also in the meats and proteins food group.
References
- The United States Department of Agriculture: Food Groups
- American Diabetes Association: Lean Meats
- The United States Department of Agriculture: Beans and Peas are Unique Foods
- The United States Department of Agriculture: Nutrient Data Laboratory
- Harvard: School of Public Health: Protein: Moving Closer to Center Stage
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