The USDA’s Dietary Guidelines for Americans, 2010 recommends 5 ½ ounce-equivalents for those eating about 2000 calories per day. An ounce-equivalent is one ounce of meat, ¼ cup cooked dried beans, 1 tablespoon peanut butter, ½ ounce nuts or seeds. Non-perishable meat is limited.
Chickpeas (garbanzo beans)
Mixed dishes such as canned stews, chunky soups with meat, chicken and noodles, chili
*Choose canned in water for lower fat.