Final answer:
Tier 1 foods in the Meat and Alternatives group include cooked tofu, cooked legumes, cooked fish, shellfish, poultry, or lean meat, and eggs. These high-quality protein sources are essential for a balanced diet providing nutrients such as protein, iron, and B vitamins.
Step-by-step explanation:
The Meat and Alternatives group represents a category in a balanced diet focused on providing protein, iron, and certain B vitamins. Within the tier 1 foods of this group, the focus is on high-quality protein sources that often contain lower levels of added fats.
- Cooked tofu: A plant-based protein rich in nutrients and a good choice for vegetarians.
- Cooked legumes: Including beans and peas, these are excellent sources of protein and fiber.
- Cooked fish, shellfish, poultry, or lean meat: Provide essential proteins and nutrients with varied options to suit different dietary preferences.
- Eggs: A versatile protein source containing all essential amino acids.
Incorporating foods like broiled chicken, tuna in water, and other lean meats into daily meals can help meet the recommended servings from this group. It's important to keep diversity in the sources of protein to ensure a broad range of nutrients in one's diet.