Worksheet Meat and Beans

How many ounces of meat and beans (or the equivalent) did you eat each day? In general, count each of the following as 1 ounce from the meat and beans group:

  • Beef, cooked, 1 ounce
  • Pork or ham, cooked, 1 ounce
  • Chicken or turkey, cooked, 1 ounce
  • Deli meat, 1 ounce
  • Fish, 1 ounce
  • Shellfish, 1 ounce

* E^ 1

  • Beans (for example, kidney, black, pinto), cooked, V cup
  • Baked beans, V cup
  • Hummus, 2 tablespoons
  • Refried beans, V cup
  • Legume-based soup (for example, split pea or lentil), gluten-free, V cup
  • Veggie burger, gluten-free, soy-based, V
  • Nuts, V ounce
  • Nut butter (almond, cashew, soy), 1 tablespoon
  • Peanut butter, 1 tablespoon
  • Seeds, V ounce
  • Tempeh, cooked, 1 ounce
  • Tofu, V cup (approximately 2 ounces)

For more information about what counts as a 1-ounce-equivalent from the meat and beans group, go to

Day 1 Day 2 Day 3

Total three-day intake Average daily intake

Recommended intake

Amount Eaten: Meat and Beans





_ounces (total intake divided by 3)

_ounces (from table earlier in this chapter)

Compare your average daily intake to the recommended intake. How many more or fewer 1-ounce-equivalents from the meat and beans group should you be eating?

_1-ounce-equivalents of meat and beans

How many of your ounces were fish, beans, nuts, seeds, tofu, lean or low-fat meat, poultry without the skin, or low-fat deli meat (for example, sliced turkey breast) ?


Remember to choose meats and equivalents that minimize unhealthful fats:

  • Choose lean cuts of beef and pork.
  • Choose hamburger that is at least 90 percent fat free.
  • Purchase skinless poultry, or remove the skin before cooking (unless you are preparing whole poultry products).
  • When choosing deli meats, choose lower-fat products such as turkey breast instead of higher-fat products like bologna and salami.
  • Eat fish at least twice a week. The fat in fish is primarily polyunsaturated and monounsaturated.
  • Get some of your meat equivalents from beans. Beans are generally low in fat.
  • Include small servings of nuts and seeds, which provide healthful fatty acids. The fat in nuts and seeds is primarily polyunsaturated and monounsaturated.
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