Meat, poultry, fish, and alternates... The foods in this group are important sources of protein, niacin, vitamins B-6 and B-12, iron, phosphorus, and zinc. Meat, poultry, and fish also provide fat and cholesterol, but you can select and prepare items from this group so that the amount of fat is quite modest. Choose lean cuts of meat; trim visible fat from meat; remove the skin from chicken; and prepare by baking or broiling instead of frying. The listings in following sections show how different kinds and forms of the foods in this group can affect calorie content. Include two to three servings (a total of 5 to 7 ounces) per day of lean meat, poultry, fish, or the alternates discussed below.

Eggs can be used as an alternate to lean meat, poultry, and fish. Egg yolks are high in cholesterol, but they are also a source of minerals and other nutrients. Count one egg as 1 ounce of meat. Dry beans and peas (legumes) and various nuts and seeds can also be used as alternates. Count 1/2 cup of cooked dry beans or peas or 1/4 cup of nuts as 1 ounce of meat. The protein, vitamin, and mineral content of legumes and nuts are similar to those of meat, but they do not contain vitamin B-12. Beans and peas contain carbohydrates and, with the exception of soybeans, are lower in fat than lean meat. Nuts and seeds are much higher in fat and calories than lean meat. Eggs, dry beans and peas, and nuts and seeds are listed on following pages.

Milk, yogurt, and cheese... Selections from this group differ greatly in calorie content. But the best sources of calcium in the United States are milk, yogurt, and cheese. These foods also provide protein, riboflavin, vitamin B-12, and, if fortified, vitamins A and D. Everyone should include two servings of milk, yogurt, or cheese daily. Teenagers, young adults to 24 years of age, and pregnant and nursing mothers need three servings each day. These foods are listed on following pages. A serving is 1 cup of milk, 8 ounces of yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of process cheese.

It's not necessary or a good idea to avoid dairy foods because of a concern about fat and calories. Skim milk, lowfat milk, lowfat yogurt, and lowfat cheese are lower in fat and calories than whole milk, yogurt made with whole milk, and regular cheeses. The amounts of important nutrients that the lowfat products contain is similar to the amounts in higher fat milk products. Sweeteners in fruit yogurt and flavored yogurt also provide extra calories.

Combination foods... Many foods don't fit into the major food categories because they're combinations of foods from several groups. The Mixed Main Dishes and Fast Food Entrees listed on following pages are examples of these combinations. You can figure out the calories in many other mixed dishes and sandwiches by adding together the calories in their ingredients. Many packaged foods list the number of calories in a serving on the label. When choosing mixed dishes, think about the ingredients they contain and the amount of fat and sugar that have been added. Added fat and sugar means added calories.
 

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