the proteins diseases that can help are B vitamins (niacin, thiamin, riboflavin, B6), vitamin E, iron, zinc, and magnesium. Ion is used to carry oxygen in the blood. many teenage girls and women in their child-bearing years have iron-deficiency anemia. proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. proteins are one of three nutrients that provide calories.


magnesium is used in building bones and releasing energy from muscles. zinc is necessary for biochemical reactions and helps the immune system function properly.


In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group.

This chart lists specific amounts that count as 1 ounce equivalent in the Protein Foods Group towards your daily recommended intake.


Choose beans, peas, or soy products as a main dish or part of a meal often. Some choices are:
  • Chili with kidney or pinto beans
  • Stir- fried tofu
  • Split pea, lentil, minestrone, or white bean soups
  • Baked beans
  • Black bean enchiladas
  • Garbanzo or kidney beans on a chef’s salad
  • Rice and beans
  • Veggie burgers
  • Hummus (chickpeas) spread on pita bread


  • Separate raw, cooked and ready-to-eat foods.
  • Do not wash or rinse meat or poultry.
  • Wash cutting boards, knives, utensils and counter tops in hot soapy water after preparing each food item and before going on to the next one.
  • Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods.
  • Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through.
  • Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers within two hours.
  • Plan ahead to defrost foods. Never defrost food on the kitchen counter at room temperature. Thaw food by placing it in the refrigerator, submerging air-tight packaged food in cold tap water (change water every 30 minutes), or defrosting on a plate in the microwave.
  • Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry
  • protein

    The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in this chart.


    9-13=5 ounce equivalents 19-30=5 1/2 ounce equivalents

    14-18=5 ounce equivalents 31-50=5 ounce equivalents