The meat and meat substitutes group includes meat, poultry, eggs, cheese, fish, and tofu. Eat small amounts of some of these foods each day. Meat and meat substitutes provide protein, vitamins, and minerals.

Examples of meat and meat substitutes include:

* chicken
* beef
* fish
* canned tuna or other fish
* eggs
* peanut butter
* tofu
* cottage cheese
* cheese
* pork
* lamb
* turkey

How much is a serving of meat and meat substitutes?

Meat and meat substitutes are measured in ounces. Here are examples.

What are healthy ways to eat meat and meat substitutes?

* Buy cuts of beef, pork, ham, and lamb that have only a little fat on them. Trim off the extra fat.
* Eat chicken or turkey without the skin.
* Cook meat and meat substitutes in low-fat ways:
o broil
o grill
o stir-fry
o roast
o steam
o microwave

* To add more flavor, use vinegars, lemon juice, soy sauce, salsa, ketchup, barbecue sauce, herbs, and spices.
* Cook eggs using cooking spray or a non-stick pan.
* Limit the amount of nuts, peanut butter, and fried foods you eat. They are high in fat.
* Check food labels. Choose low-fat or fat-free cheese.