Overview
This lecture covers the Protein Foods Group as part of MyPlate, including types of foods, recommended daily amounts, nutrient benefits, and tips for variety and healthy choices.
What Foods Are in the Protein Foods Group?
- Protein Foods Group includes seafood; meat, poultry, eggs; beans, peas, lentils; nuts, seeds, and soy products.
- Beans, peas, and lentils are also part of the Vegetable Group.
Recommended Amounts and Ounce-Equivalents
- Protein needs vary by age, sex, height, weight, activity, and whether pregnant or breastfeeding.
- Most Americans get enough protein but should choose leaner and more varied protein sources.
- Examples of 1 ounce-equivalent: 1 oz meat/fish, 1 egg, ¼ cup cooked beans, 1 tbsp peanut butter, ½ oz nuts/seeds, ¼ cup tofu, 1 oz tempeh.
- Daily recommendations (for many adults): 5–7 oz-equivalent per day, specifics vary by age and sex.
Nutrients and Health Benefits
- Protein foods provide protein, B vitamins, vitamin E, iron, zinc, and magnesium.
- Proteins help build bones, muscles, skin, blood, and support body functions (enzymes, hormones, vitamins).
- Seafood contains omega-3 fatty acids (EPA, DHA) beneficial for heart health; 8 oz/week is recommended for many adults.
- Varying protein choices can increase fiber and vitamin D intake and help limit saturated fat and sodium.
Healthy Choices and Tips
- Choose lean or low-fat meat and poultry, such as 93% lean ground beef or skinless poultry.
- Select seafood higher in omega-3s and lower in methylmercury (e.g., salmon, trout).
- Limit intake of high saturated fat items: fatty cuts of meat, regular ground beef, sausages, hot dogs, some deli meats, and duck.
- Vegetarian protein options include beans, peas, lentils, nuts, seeds, eggs (for ovo-vegetarians), and soy products.
Key Terms & Definitions
- Ounce-equivalent (oz-equiv) — a standard measurement to compare protein serving sizes across foods.
- Omega-3 fatty acids — healthy fats found mainly in seafood that support heart health (EPA and DHA).
- Lean protein — meats or poultry with low fat content.
Action Items / Next Steps
- Use the MyPlate Plan to find your personalized protein needs.
- Increase variety of protein sources in your meals.
- Review the Food Group Gallery for examples and portion visuals.
- Limit intake of high saturated fat protein foods.