The 2005 Dietary Guidelines for Americans recommends that most adults and children eat about 5 ounce equivalents of protein daily. This is based on a 2,000-calorie diet and is part of an overall healthy eating plan. Most of us eat enough food from the meat and beans group.  However, our meat choices should be leaner, and we should vary our meals and include more fish, beans, eggs, nuts and seeds.

Try including the following options in your meal planning:

• Fish rich in omega-3 fatty acids (salmon, trout).
• Soups made with split peas, minestrone, lentils, or white beans
• Baked beans.
• Black bean enchiladas.
• Garbanzo or kidney beans on chef’s salad.
• Rice and beans.
• Stir fry dish with tofu.
• Walnuts or pecans in a green salad rather than cheese or meat.
  Hummus (chickpeas) spread on pita bread.
  Chili with kidney or pinto beans.
  Veggie burgers or garden burgers.