"RATE YOUR PLATE" MEAT SCORE 2-3 SERVINGS RECOMMENDED The following foods provide iron*: Meat products are a particularly excellent source and, therefore, are listed first. For good health, select lean meats and skinless poultry most often - they have less fat and saturated fat. -beef -veal -pork -lamb -poultry -clams -oysters -dried beans and peas* -cereals fortified with iron* -breads fortified with iron* -dried figs and raisins* -prune juice* -spinach* *The iron in plant foods is less available to the body than iron from meat products. To improve iron absorption from plant sources, eat with a vitamin C-rich food.

The Benefits: Enjoy 2-3 servings from the Meat Group and you'll get: iron, which helps carry oxygen to muscles to support physical activity. Iron in animal products is more readily available to the body than iron from plant sources. zinc, which can strengthen your immune system. protein, which is necessary to build a strong, muscular body. Take Action: Select one tip from each column to work on over the next month. Once you feel comfortable with the changes, choose another tip and repeat the process. FIT IN THE MEAT GROUP WATCH THE FAT Experiment with new tastes and the convenience of one-dish meals. Try grilled Moroccan beef and vegetable kabobs or Italian seafood pasta. Order and purchase lean meats. To identify lean cuts, look for the word "loin" or "round." White meat of poultry is leaner than dark. Keep lowfat deli meats in the refrigerator at home and work. Buy tuna or sardines canned in water instead of oil. Add strips of grilled lean meat or sliced, skinless poultry to salads. Trim the visible fat from all meats before cooking, and remove the skin from poultry before eating. Incorporate dried beans or peas into entrees and side dishes. Try them in salads, soups and casseroles. For convenience at home, buy canned or frozen versions. Place meat or poultry on a cooking rack in the oven when broiling or roasting so that the drippings can be discarded. Buy convenient lean meat products from your supermarket such as thin-cut round tip steaks, lean ground beef, veal, pork and skinless chicken breast. These require little preparation and are ready to cook in minutes. When preparing beef or chicken soups or stews, allow time to cool, then skim the visible fat off the surface before reheating and serving.

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