PROTEIN GROUP!

PROTEIN IS GOOOD FOR YOU!

What is the protein group?

Protein is found in meat, poultry, beans, seafood, eggs, peas, and different types of nuts. Protein improves your nutrient intake.

How Much Protein is needed daily?

This depends on your age, gender, and activity level.

How much protein is needed daily?

Children

2-3 years old

2 ounce equivalents**

4-8 years old

4 ounce equivalents**

Girls

9-13 years old

5 ounce equivalents**

14-18 years old

5 ounce equivalents**

Boys

9-13 years old

5 ounce equivalents**

14-18 years old

6 ½ ounce equivalents**

Women

19-30 years old

5 ½ ounce equivalents**

31-50 years old

5 ounce equivalents**

51+ years old

5 ounce equivalents**

Men

19-30 years old

6 ½ ounce equivalents**

31-50 years old

6 ounce equivalents**

51+ years old

5 ½ ounce equivalents**


~myplate.gov

What counts as an ounce?

Meats

1 ounce cooked lean beef

1 small steak (eye of round, filet) = 3½ to 4 ounce equivalents

1 ounce cooked lean pork or ham

1 small lean hamburger =
2 to 3 ounce equivalents

Poultry

1 ounce cooked chicken or turkey,
without skin

1 small chicken breast half =
3 ounce equivalents

1 sandwich slice of turkey
(4 ½ x 2 ½ x 1/8”)

½ Cornish game hen =
4 ounce equivalents

Seafood

1 ounce cooked fish or shell fish

1 can of tuna, drained =
3 to 4 ounce equivalents
1 salmon steak =
4 to 6 ounce equivalents
1 small trout = 3 ounce equivalents

Eggs

1 egg

3 egg whites = 2 ounce equivalents
3 egg yolks = 1 ounce equivalent

Nuts and seeds

½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
½ ounce of seeds (pumpkin, sunflower or squash seeds, hulled, roasted)
1 Tablespoon of peanut butter or almond butter

1 ounce of nuts or seeds =
2 ounce equivalents

Beans and peas

¼ cup of cooked beans (such as black, kidney, pinto, or white beans)
¼ cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas)
¼ cup of baked beans, refried beans

1 cup split pea soup =
2 ounce equivalents
1 cup lentil soup =
2 ounce equivalents
1 cup bean soup =
2 ounce equivalents

¼ cup (about 2 ounces) of tofu
1 oz. tempeh, cooked
¼ cup roasted soybeans 1 falafel patty
(2 ¼”, 4 oz)
2




~myplate.gove

Why Is Protein Important To Make Lean or Low-Fat choices?

B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium are in meats.

These vitamins and minerals can help your body. Meats also have enzymes in them that are also good for your body.

Tips to Help You Make Wise Choices for Protein Foods

  • Select lean cuts of meat.
  • Boneless skinless chicken breast are the leanest cuts of chicken.
  • Trim away all fat from meats and poultry before cooking.
  • Broil, grill, roast, or boil meat, poultry, or fish instead of frying.
  • Drain off all fat that appears when cooking.