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The fourth group of foods  is ‘Meat & Meat Alternatives.’ Of all the four food groups, we need fewer servings of this one.

The good news for vegetarians is that this group includes non animal products such as lentils, tofu, nuts and beans.

Examples of foods in this group: Poultry, lean meat, eggs, legumes, lentils, fish, nuts, peanut and peanut butter, tofu and chick peas.

Daily requirements No more is necessary).

• Children age 2-13 require 1-2 servings
• Teenagers require 2-3 servings
• Adults age 19-50  require 2-3
• Adults age 51+ require 2-3

Examples of a serving:

• 75 g lean meat
• 75g of poultry
• 2 eggs
• 3/4 cup cooked legumes
• 3/4 cup tofu
• 2 +1/2 oz of fish

Meat and meat alternatives provide iron, zinc, magnesium, Vitamin-B, protein, fat and Omega-3. The Omega-3 fats present in fish reduces the risk of cardiovascular disease. 

Get 2 servings of fish a week into your diet for a healthy eating pattern.

Eat legumes and beans often, they are excellent alternatives and nutritious enough.

A Guide To Food Servings