Meat

2-3 servings a day
This group is a major source of protein. Cooked beans are high in protein and fiber and low in fat.  White beans provide calcium. Almonds are good sources of vitamin E. 

1 serving = 2-3 ounces of cooked lean meat, poultry, or fish; 1 egg; 1/2 cup cooked beans, 2 tablespoons peanut butter, nuts, or seeds.

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