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Meat, poultry, fish, beans and peas, eggs, nuts and seeds supply many nutrients and are an important part of healthy eating. Included in the USDA MyPlate's protein group, these healthy foods include not only proteins, but B vitamins (niacin, thiamin, riboflavin, B6 and B12), vitamin E, magnesium, zinc and iron. Salmon or tuna, almonds and walnuts provide some wonderful health benefits beyond these basic nutrients.

The healthy proteins in meat, beans and nuts function as building blocks for bones, muscles, cartilage, skin and blood. They are also building blocks for enzymes and hormones.

B vitamins found in this food group serve a variety of functions in the body. They help the body release energy and build tissue.

Vitamin B12 is needed for healthy blood. It is found only in animal products. If you are a vegetarian and do not eat any animal foods like eggs, milk or cheese, you may need to take a supplement for this vitamin or look for fortified vegetarian products.

Nuts and seeds are excellent sources of essential fatty acids and vitamin E. Beans are an excellent source of fiber.

Two to seven ounces of meat and beans per day are recommended, depending on how many calories you need. To find out how much meat and beans you need, use the Healthy Eating Planner.

Cooking with Meat, Beans + Nuts

Dried beans and peas are inexpensive sources of protein. Meat and poultry are nutritious and economical sources of protein and other important nutrients. Many lean meats like beef chuck are lower in fat and also lower in cost. Search our database of healthy recipes for ideas and new twists.

References:

1. U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Why is it Important to Make Lean or Low-Fat Choices From the Protein Foods Group? http://www.choosemyplate.gov/food-groups/protein-foods-why.html. Accessed March 8, 2015.

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Fruit has been recognized as a good source of vitamins and minerals, and for their role in preventing vitamin C and vitamin A deficiencies. People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. USDA's MyPlate encourages making half your plate fruits and vegetables for healthy eating.

Fruit are important sources of many nutrients, including potassium, fiber, vitamin C and folate (folic acid). Try incorporating blueberries, citrus fruit, cranberriesor strawberries which contain phytochemicals that are being studied for added health benefits.

Eating Fruit Provides Health Benefits

The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age.

Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate. Folate helps prevent neural tube birth defects, such as spina bifida.

More Health Benefits of Fruit:

Eating a diet rich in fruit may reduce risk for stroke, other cardiovascular diseases and type-2 diabetes.
A fruit containing eating pattern is part of an overall healthy diet and may protect against certain cancers.
Fruit helps maintain optimum health due to the health promoting phytochemicals it contains – many of which are still being identified.
One to 2-1/2 cups of fruit are recommended each day, depending on how many calories you need.

References:

1. U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington DC. Why is it Important to Eat Fruit? http://www.choosemyplate.gov/food-groups/fruits-why.html. Accessed March 8, 2015.

2. Benzie IF, Choi SW. Antioxidants in food: content, measurement, significance, action, cautions, caveats, and research needs. Adv Food Nutr Res. 2014;71:1-53.

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Listed below are the possible health benefits associated with bananas. It is important to note that more high quality studies are required before these health benefit links are proved definitive. 1) Blood pressureBananas Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.3 Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.3 2) Asthma A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma. 3) Cancer Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer. 4) Heart health The fiber, potassium, vitamin C and B6 content in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.3 In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).3 High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.3 5) Diabetes Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber. The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men. 6) Treating diarrhea Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores. 7) Preserving memory and boosting mood Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.

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