The food pyramid suggests 2 to 3 servings each day from this group, depending on a person's activity level. The total amount of these servings should be equivalent to 5 to 7 ounces of cooked lean meat, poultry, or fish per day.

WHAT IS A SERVING?- It includes beef, veal, lamb, pork poultry, fish, shellfish (shrimp, oysters, crabs, and so on), organ meats (liver, kidneys, and so on), dry beans or peas, soybeans, lentils, eggs, seeds, nuts, peanuts, and peanut butter.

Counting to see if you have an equivalent of 5 to 7 ounces of cooked lean meat can be difficult. This is because portion sizes vary with the type of food and meal. For example, 6 ounces may come from one egg for breakfast (count as 1 ounce of lean meat); 2 ounces of sliced turkey in a sandwich for lunch; and 3 ounces of cooked hamburger for dinner.

NUTRITIVE VALUE.- Meat, poultry, and fish supply protein, B vitamins, iron, and zinc. The other foods in this group-dry beans, eggs, and nuts-are similar to meats in providing protein and most required vitamins and minerals.

It is a good idea to vary the choices among these foods as each has distinct nutritional advantages. For example, red meats and oysters are good sources of zinc. Liver and egg yolks are valuable sources of vitamin A. Dry beans, dry peas, soybeans, and nuts are worthwhile sources of magnesium. The flesh of fish and poultry is relatively low in calories and saturated fat. Some seeds such as sunflower and sesame contribute polyunsaturated fatty acids that are an essential part of a balanced diet.

Cholesterol, like vitamin B,,, occurs naturally only in foods of animal origin. All meats contain cholesterol, present in both the lean meat and the fat. The highest concentration is found in organ meats and in egg yolks. Fish and shellfish, except shrimp, are relatively low in cholesterol. Dairy products also supply cholesterol.

The meat group is an excellent place to trim the fat in the diet. Contrary to popular belief, red meat does not need to be avoided. Red meat is a good source of protein, iron, zinc, and several other important nutrients. The idea is to cut down on large servings of meat-not eliminate it entirely. Fish is naturally low in fat and so are dry beans and peas.

To reduce fat from the meat group, choose lean meats most of the time; take the skin off poultry; trim any extra fat off meat; eat more fish, dry beans, and peas. Trim the fat off meat; broil, roast, or simmer, instead of frying. Nuts and seeds are high in fat, eat in moderation.

The following are some lean meat choices that you should incorporate into your menu:

Beef-roast or steaks from the round, loin, sirloin, or chuck arm cuts.

Veal-all cuts except ground.

Lamb-roasts or chops from the leg or loin cuts.

Pork-roasts or chops from the tenderloin, center loin, or ham cuts.

Chicken and turkey-light and dark meat without skin.

Fish-most are low in fat, those marinated or canned in oil are higher.

Fats, Oils, and Sweets

Fats, oils, and sweets are at the top of the food pyramid and should be used sparingly. A low-fat style of eating allows room for use of some fats and high-fat foods. The idea is balance and moderation The food pyramid suggests using added fats such as butter, margarine, and salad dressing sparingly. It is helpful to notice the amount of fat in these foods. Most of the added sugar in the American diet comes from soft drinks, candy, jams, jellies, syrups, and table sugar. Choose fewer foods that are high in sugars-candy, sweet desserts, and soft drinks.