Meat, poultry and fish supply protein, B vitamins, iron and zinc. The Food Guide Pyramid suggests 2 to 3 servings each day of foods from this group. Count 2-3 ounces of cooked lean meat, poultry or fish as a serving. Counting to see if you have an equivalent of 5-7 ounces of cooked lean meat a day is tricky.
Portion sizes vary with the type of food and meal.
Choose lean meat, poultry without skin, fish and dry beans and peas often. They are the choices lowest in fat. Trim all the fat you can see. Use only one yolk per person in egg dishes. Make larger portions by adding extra egg whites.