Eight

Guideline 8: Cut Back on Meats [|The Food Guide Pyramid - A Guide To Daily Food Choices] 

20% of Americans eat the recommended minimum serving of fruits and vegetables (5/day) - Reduce meat and stretch the meal with more fruits and vegetables

The average adult needs 60 grams of protein per day RDA for protein is .36 grams per pound of body weight Example: A 120 pound person would need 44 grams of protein  3 oz. Lean Hamburger = 21 g 3 oz. Skinless Chicken Breast = 27 g 3 oz. Fish = 28 g 1 cup Yogurt = 8 g 1 Egg = 6 g 1 cup Nonfat Milk = 8 g 1 T. Peanut butter = 4 g 1 cup Dried beans, Lentils = 15 g
 * Protein in Food**

When serving meatless meals make sure you serve complete proteins  Example: Brown Rice and Beans Whole grains are needed to make complete protein combinations Other complete protein combinations Whole grains + Dairy Legumes + Nuts or Seeds Legumes + Dairy Vegetables + Legumes Legumes are plants that have pods with rows of seeds inside Examples: kidney, lima, garbanzo beans, lentils, peanuts, chickpeas