For women, the amount can also depend on whether you are pregnant or breastfeeding. Most Americans eat enough from the Protein Foods Group, but need to select leaner varieties of meat and poultry and increase the variety of protein foods selected, choosing meats less often.
Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below. The table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake. Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.
This chart lists specific amounts that count as 1 ounce-equivalent oz-equiv in the Protein Foods Group towards your daily recommended intake:. Foods in the Protein Foods Group including meat, poultry, eggs, seafood, nuts, seeds, and soy products provide nutrients that are vital for the health and maintenance of your body. Many Americans meet the protein recommendations for meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products.
Meeting the recommendations for these Protein Foods subgroups can help increase intake of important nutrients, including unsaturated fats, dietary fiber, and vitamin D and help to limit intake of sodium and saturated fats coming from processed meat and poultry. Meat, poultry, seafood, beans, peas, and lentils, eggs, and nuts, seeds, and soy products supply many nutrients.
These include protein, B vitamins niacin, thiamin, riboflavin, and B6 , vitamin E, iron, zinc, and magnesium. Some food choices in the Protein Foods Group are high in saturated fat. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health.
While they are lower in protein than something like a chicken breast they also deliver fiber. Fiber helps you stay satisfied, keeps your digestive system healthy and can help you lose weight. Pork is an excellent source of many nutrients, including thiamin, niacin and riboflavin and vitamin B6, and a good source of zinc and potassium.
If you're confused by what to buy at the store check out our clean-eating buyer's guide to pork. The humble can of tuna delivers a protein punch.
This is a cheap and easy protein to always keep stocked in your pantry. Steak is a favorite protein of lots of people. You don't need to take down a giant T-bone steak to get your protein fill, 3 ounces delivers about half your daily value. Tofu is another plant-based vegan protein.
If you think you don't like it, you may not be cooking it right. Check out our guide to cooking tofu so you'll actually like it. Nut butters also deliver heart-healthy fats and fiber. Spread peanut butter on toast, add it to smoothies or try a fun energy ball recipe. Depending on which type of yogurt you pick, the protein content will vary slightly. There is even more protein in Greek yogurt—23 grams per cup. Free Membership Sign Up.
Follow Us. Please login to rate. Comment on this page! Servings from the protein group are counted by 1 ounce servings or 1 ounce equivalents. For example, 1 ounce equivalent of peanut butter is 1 tablespoon. Common Portion Sizes. My Plate. Serving Size. Healthy Eating Breakfast. Lunch Ideas. Snack time. Protein foods meat, poultry, fish, dry beans and nuts : 3 oz. The standard serving size for any variety of meat or fish is 3 ounces.
Rather than weighing this out, the best visual indicators of this amount is roughly the size of the palm of your hand or the size of a standard deck of playing cards.
A whole deck of cards would equal 3 ounces and provide about 21 grams of protein. A Standard Portion Size represents the amount weight, count, size or value of each food item which is sold to the guest for a stated price and should be established for all items, including appetizers, main courses, vegetables, salads, desserts, beverages, etc. A serving size is a measured amount of food—1 cup, 1 slice, 1 teaspoon, etc. It could be a large amount or a small amount; exactly one serving size, like a slice of bread, or several times that, like a bottle of fruit smoothie that says it contains two servings.
Round the result to an easy-to-remember number to find the average serving size. It provides approximately calories and 50 grams of carbohydrates. By law, serving sizes must be based on the amount of food people typically consume, rather than how much they should consume. Serving sizes have been updated to reflect the amount people typically eat and drink today.
Aim for four or five servings daily three if you have diabetes. Pay attention to the serving size, especially how many servings there are in the food package. In the sample label, one serving of lasagna equals 1 cup. If you ate two cups, you would be consuming two servings. The serving sizes listed on the Nutrition Facts label are not recommended serving sizes. By law, serving sizes must be based on how much food people actually consume, and not on what they should eat.
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