 The meat and beans group contains a lot more than just meat and beans, but all these foods have one thing in common: they're protein powerhouses. Legumes (dried beans and peas like chickpeas and lentils), nuts, seeds, nut butters (peanut, almond, cashew), eggs, chicken, fish, red meat and soy foods are all part of this group. Protein is the essential building block for your bones, muscles, cartilage, skin, blood, enzymes, hormones and vitamins. These protein foods are also good sources of iron, zinc, magnesium and B vitamins.
 
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