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Created by:Daniel ConnollyDietetic InternMorrison and ChartwellsFood Groups Web Series

ProteinsThis Weeks Food GroupProteins

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the Protein Foods Group.

2How much do we need?The amount of food from the Protein Food Group you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.Daily Recommendation*Children2-3 years old2 ounce equivalents4-8 years old4 ounce equivalentsGirls9-13 years old5 ounce equivalents14-18 years old5 ounce equivalentsBoys9-13 years old5 ounce equivalents14-18 years old6-1/2 ounce equivalentsWomen19-30 years old5-1/2 ounce equivalents31-50 years old5 ounce equivalents51+ years old5 ounce equivalentsMen19-30 years old6-1/2 ounce equivalents31-50 years old7 ounce equivalents51+ years old5-1/2 ounce equivalents

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity., beyond normal daily activates. Those who are more physically active may be able to consume more while staying within calorie needs.

Most Americans eat enough food from the Protein Group, but need to make leaner and more varied selection of these foods.3A Lean Variety is KeyEating a diet rich in a variety of Lean Protein sources as part of an overall healthy diet is key

Choose seafood at least twice a week as the main protein food. Choose beans, peas, or soy products as the main protein food.Choose unsalted nuts as a snack, on salads, or in main dishes.Go for skinless chicken and turkey.When eating beef and pork look for the leanest cuts.

Seafood: Looking for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring.

Unsalted nuts: Use nuts to replace meat or poultry, not in addition to these items

beef and pork : leanest beef cuts include round steaks and roasts, top loin, top sirloin, and chuck shoulder and arm roasts.Chooce extra lean ground beef; 90% lean or higherLeanest pork cuts include pork loin, tenderloin, center loin, and ham.

4Key NutrientsProtein Foods Contain: Protein B VitaminsThiaminRiboflavinNiacinB 6Vitamin EIronZincMagnesiumProtein plays a vital role as a building block for bones, muscles, cartilage, skin and blood. As well as enzymes, hormones, and vitamins. Protein also contributes calories (energy)B Vitamins play vital roles in metabolism, the process of releasing energy to the body, as well as maintaining healthy nervous system function, formation of red blood cells, and building tissues.Vitamin E is important in maintaining proper reproductive health as well as providing antioxidant protection and maintaining cardiovascular health.Iron is important in oxygen delivery throughout the body, since it is the carrier of oxygen in the red blood cell.Zinc helps body reactions occur and helps to maintain proper immune function.Magnesium is used to build and maintain bones and releases energy from muscles.Visit www.choosemyplate.govorAsk your foodservice director

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