What Are A List Of Foods In The Carnes & Frijoles Food Group?

"Carnes y frijoles" is Spanish for "meats and beans." This is one of the U.S. Department of Agriculture's five major food groups and is the only group to include foods that are high in protein. Consequently, it is also called the proteins food group. The USDA recommends that women consume between 5 and 5 1/2 ounce equivalents from this group and men consume between 5 1/2 and 6 1/2 ounce equivalents. One ounce equivalent roughly equals 1 oz. of meat, 1/4 cup of cooked beans, 1 egg or 1/2 oz. of nuts and seeds.

Meats and Eggs

The meat and egg group includes the flesh of all land animals, including pork, beef, veal, lamb, chicken, turkey, duck and goose. It also includes game animals, such as quail, rabbit, venison and bison; processed meats, such as bologna, salami and bacon; and the eggs of all types of birds. The USDA recommends that you eat mostly meats that are low in fat, such as skinned chicken and 90-percent-lean ground beef. You should also limit the amount of packaged meats you consume, since these often contain added salts and preservatives.

Fish and Shellfish

Fresh and saltwater fish, such as tuna, salmon, trout, bass and swordfish, provide protein from the sea. Shellfish are also acceptable, including crabs, lobsters, oysters and shrimp. The Nutrition Council of Greater Cincinnati suggests that you should boil, steam or grill these foods to obtain the greatest nutritional value. You may also eat canned fish and shellfish, such as tuna in water or oil, canned salmon, sardines, anchovies and canned oysters. Seafood that is high in omega-3 fatty acids, such as salmon, sardines and mackerel, and low in added salt and preservatives are the best choices from this group.

Beans and Peas

Beans are an important part of traditional Latin American cuisine and are the "frijoles" in the "carnes y frijoles" group. Black beans, pinto beans, kidney beans, lima beans and navy beans, as well as peas, lentils, chickpeas and soy beans are a part of this group. Soy products, such as tofu, are also a good source of plant protein. You can serve some of these foods, such as peas and lima beans, raw or cook them to create a healthy side dish.

Nuts and Seeds

Almonds, cashews, pecans, sunflower seeds and pumpkin seeds are some of the foods in the nuts and seeds group. Peanuts, although actually legumes like some of the beans and peas, are included in this group, too. Peanut butter is one of the most common processed foods from this group and is good for sandwiches and as a dip for apples and celery. People with peanut allergies can substitute this sweet paste with almond butter. You can also eat many nuts and seeds raw and roasted, preferably in an unsalted form. Although these foods may be higher in fat than other protein sources, registered dietitian Alice Henneman warns, they are full of heart-healthy fats, which may lower "bad" LDL cholesterol.