Health implications
- Diets that are high in saturated fats raise “bad” cholesterol levels in the blood.
The “bad” cholesterol is called LDL (low-
density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Some food choices in this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. - Diets that are high in cholesterol can raise LDL cholesterol levels in the blood.
Cholesterol is only found in foods from animal sources. Some foods from this group
are high in cholesterol. These include egg yolks (egg whites are cholesterol-
free) and organ meats such as liver and giblets. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. - A high intake of fats makes it difficult to avoid consuming more calories than are needed.
Source: USDA, MyPyramid.gov
Why it is important to choose lean or low-
Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body. However, choosing foods from this group that are high in saturated fat and cholesterol may have health implications.
Nutrients
Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans . Click on the nutrient name to link to the food sources table.
- Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
- Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
- B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
- Vitamin E is an anti-
oxidant that helps protect vitamin A and essential fatty acids from cell oxidation. - Iron is used to carry oxygen in the blood. Many teenage girls and women in their
child-
bearing years have iron- deficiency anemia. They should eat foods high in heme iron (meats) or eat other non- heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non- heme iron. - Magnesium is used in building bones and in releasing energy from muscles.
- Zinc is necessary for biochemical reactions and helps the immune system function properly.
Meat and Beans
