Download Putting MyPlate on Your Table: Protein

OHIO STATE UNIVERSITY EXTENSION
FAMILY AND CONSUMER SCIENCES FACT SHEET
SS-153-15
Putting MyPlate on Your Table: Protein
Original Authors: Linnette Goard, M.S., Cindy Oliveri, M.S.
Revised by Bridgette Kidd, M.P.H., R.D., L.D., Healthy People Program Specialist, Family and Consumer Sciences, Ohio
State University Extension; and Carol Smathers, M.P.H., M.S., Field Specialist, Youth Nutrition and Wellness, Family and
Consumer Sciences, Ohio State University Extension
MyPlate, the U.S. Department of Agriculture (USDA)
food guidance system, helps individuals use the 2010
Dietary Guidelines for Americans to make smart
choices from every food group. MyPlate includes an
interactive, online guide that provides individuals with
recommended food amounts to eat, based on gender,
age and physical activity level. Personalized guides and
other resources can be found at choosemyplate.gov.
This fact sheet provides an introduction to the protein
food group.
Choose Lean and Varied Protein
Sources.
Most Americans eat enough foods from the protein group, but could benefit from making leaner and
healthier choices.
Some foods in this group are high in saturated fat,
including fatty cuts of beef, pork and lamb; regular (75%
to 85% lean) ground beef; regular sausages, hot dogs
and bacon; and some luncheon meats such as salami
and bologna. In addition, many processed meats contain
nitrates and high levels of sodium. To help maintain a
healthy body weight and keep blood cholesterol levels
healthy, these foods should be limited.
Healthier protein sources include lean meat, poultry,
seafood, eggs, soy products, beans, peas, nuts and nut
butters, and seeds.
How Much Is Needed From the Protein
Group?
This chart shows the USDA’s daily recommendation
for protein intake. Remember, when eating meat, it is
important to focus on leaner cuts, which tend to be
lower in saturated fat.
Why Protein?
Foods in this group provide protein and other nutrients
that are necessary for good health. Proteins help build
and maintain body tissues like bones, muscles, skin and
blood. They are also the building blocks for enzymes,
hormones and vitamins. Other nutrients commonly supplied by foods in the protein group include B vitamins,
iron, vitamin E, magnesium and zinc.
Which Foods Are in the Protein Group?
Foods in the protein group include meat, poultry, seafood, beans, peas, eggs, soy products, nuts and seeds.
Children
2–3 years old
4–8 years old
2-ounce equivalents
4-ounce equivalents
Girls
9–18 years old
5-ounce equivalents
Boys
9–13 years old
14–18 years old
5-ounce equivalents
6½-ounce equivalents
Women
19–30 years old
31+ years old
5½-ounce equivalents
5-ounce equivalents
Men
19–30 years old
31–50 years old
51+ years old
6½-ounce equivalents
6-ounce equivalents
5½-ounce equivalents
Note these 1-ounce protein equivalents:
• ¼ cup cooked kidney, black or garbanzo beans
• 1 tablespoon peanut butter
extension.osu.edu
fcs.osu.edu
Putting MyPlate on Your Table: Protein—page 2
• 1 ounce cooked lean beef (a small hamburger equals
3 ounces)
• 1 ounce cooked chicken (a small chicken breast
equals 3 ounces)
• 1 ounce tuna fish (one small can tuna equals 3 ounces)
• 1 egg
• 1 sandwich slice of turkey
• 1 ounce tofu (¼ cup equals 2 ounces)
• 1 ounce tempeh (¼ cup equals 2 ounces)
• ¼ cup roasted soybeans
• 2 tablespoons hummus
• ½ ounce nuts or seeds
Tips for Getting Protein on Your Table
• Choose seafood-rich omega-3 fatty acids at least
twice a week. Ideas include:
* grilled or canned salmon salad
* baked trout
* white albacore tuna sandwiches
* sardines on whole grain crackers
• Choose beans, peas or soy products as a main or
side dish often. Ideas include:
* chili made with kidney or black beans
* stir-fry with veggies and tofu
* lentil or minestrone soup
* black bean quesadillas
* chickpeas or kidney beans on a salad
* black bean, chickpea or soy veggie burgers
* hummus with vegetables or on sandwiches
• Choose unsalted nuts or seeds as a snack, on salads
or in main dishes. Ideas include:
* pine nuts, almonds or cashews in pesto sauce for
pasta or pizza
* rice pilaf with almonds
* vegetable stir-fry with toasted peanuts
* salads topped with walnuts or pecans
* apples or celery dipped into natural peanut butter
References
USDA. “MyPlate.” (2010). Accessed September 2014.
choosemyplate.gov.
USDA and U.S. Department of Health and Human
Services. Dietary Guidelines for Americans. 7th ed.
Washington, DC: U.S. Government Printing Office,
2010.
Ohio State University Extension embraces human diversity and is committed to ensuring that all research and related educational programs are available to clientele
on a nondiscriminatory basis without regard to age, ancestry, color, disability, gender identity or expression, genetic information, HIV/AIDS status, military status,
national origin, race, religion, sex, sexual orientation, or veteran status. This statement is in accordance with United States Civil Rights Laws and the USDA.
Keith L. Smith, Associate Vice President for Agricultural Administration; Associate Dean, College of Food, Agricultural, and Environmental Sciences; Director, Ohio
State University Extension; and Gist Chair in Extension Education and Leadership.
For Deaf and Hard of Hearing, please contact Ohio State University Extension using your preferred communication (e-mail, relay services, or video relay services).
Phone 1-800-750-0750 between 8 a.m. and 5 p.m. EST Monday through Friday. Inform the operator to dial 614-292-6181.
Copyright © 2015, The Ohio State University