Protein
Protein makes up a little less than ¼ of MyPlate. Foods in the protein group come from both animals and plants. Animal sources of protein include meat, poultry, seafood, and eggs. Plant sources of protein include beans, peas, tofu, nuts, and seeds.
Protein is important for almost every function in the body. It is a building block for bones, muscles, cartilage, skin, and blood. It is essential for the growth and repair of cells. Protein also helps regulate body functions, makes up enzymes and hormones, provides energy, helps your immune system, and aides in nutrient absorption in the body.
Most Americans consume close to the recommended amount of protein each day, but do not consume a variety of protein foods. Eating a variety of protein is important for several reasons. First, like fruits and vegetables, different sources of protein provide different kinds of nutrients. For example, beans provide fiber while meat and poultry do not. Second, varying your protein source can help you increase the good nutrients while decreasing unhealthy nutrients. Animal sources of protein, like fatty cuts of beef and pork, regular sausages, hot dogs, bacon, and some lunch meat can be high in saturated fat. By choosing a variety of plant and animal protein sources you can get the nutrients you need while decreasing the amount of saturated fat in your diet.
Recipes
Vary your protein routine with different sources of protein for all meals.
Breakfast
Sides & Snacks
- Baked Beans
- Baked Egg Rolls
- Bean Dip in a Bag
- Calico Bean Salad
- Deviled Eggs
- Hard Boiled Eggs
- Hummus
- Peanut Butter Balls
- Peanut Butter Popcorn Balls
- Red Beans & Rice
Lunch & Dinner
Beans & Peas
Beef, Pork, & Meat
- Baked Pork Chops
- Beef & Bean Burritos
- Chili
- Chili Rice Bake
- Green Chili
- Italian Soup
- Mini Buffalo Meatball Soup
- Skillet Beef Stroganoff
- Sloppy Joes
- Swedish Meatballs
- Sweet & Sour Meatballs
- Tacos
- Taco Soup
Chicken & Poultry
- Chicken & Wild Rice Casserole
- Chicken Barley Soup
- Chicken Biscuit Pot Pie
- Chicken Enchilada Casserole
- Chicken Enchiladas
- Chicken Noodle Soup
- Chicken Packet
- Chicken Potato Packet
- Chicken Surprise Packet
- Chicken Tortilla Soup
- Italian Chicken and Vegetables Packet
- Lemon Garlic Roasted Chicken
- Picnic Chicken
- White Chili
Eggs
Fish & Seafood
Find more info about the protein group below. Tables coming soon.
Nutrients
The protein group provides a large variety of important nutrients that the body needs to work properly. Not all protein foods provide the same nutrients however, so it is important to know what foods are good sources of which nutrients. By eating a variety of protein foods, you can get enough of all of these nutrients.
Daily Recommendations
A healthy, balanced diet contains enough protein from a variety of sources. The amount of protein you need depends on your age, gender, and how physically active you are on a regular basis. Use the chart below to find out the recommended amount of protein you should eat every day. The recommendations in the chart for people who are active for 30 minutes or less every day. If you are more active, you may need more protein. You can also visit www.choosemyplate.gov for more information.
Serving Sizes
Servings of protein are measured in 1-ounce equivalents. One serving of protein is about three ounces or three 1-ounce equivalents. This is about the size of a deck of cards. It is important to keep this size in mind because a portion of protein may be more than one serving. For example, a large steak or a whole chicken breast may be two or three servings, which is all you need for one day. Keep portion size in mind and remember that you may not need to eat protein three times a day to meet your needs depending on the size of your portion.
The chart below lists 1-ounce equivalents and portion sizes for common sources of protein. It is a helpful guide for choosing the right size portions of protein.
Vary Your Protein Routine
As mentioned above, varying your protein routine is important because it helps you maximize healthy nutrients while decreasing unhealthy ones. Varying your protein source can also be a good way to save money because some sources of protein, like beans and lentils, are less expensive than other sources.
To increase variety, the Dietary Guidelines for Americans recommend eating 8 ounces of seafood a week. This means having seafood as your protein choice twice a week. Choosing seafood this often increases your intake of healthy nutrients, like omega-3 fatty acids, and can help reduce your risk of heart disease. When choosing seafood, look for varieties that are low in mercury levels, such as salmon and tuna.
Another way to increase protein variety is to use a plant protein in place of an animal protein a couple of times a week. This could mean using beans in place of beef in chili, putting hummus on a sandwich instead of lunch meat, or making a stir-fry with tofu rather than chicken or beef. Additionally, it is a good idea to eat a variety of animal protein sources. If you have beef one day, try chicken the next.
10 Tips for Varying Your Protein Routine
Marinades
Marinades can tenderize, enhance, or alter flavors of meat, fish, poultry, and tofu. They are especially useful on tough cuts of meat. Most marinades are acidic to help break down the food and add flavor. Using marinades works well for foods that will be braised, broiled, grilled, or roasted. In the CNP Pantry section of this cookbook you can find more marinade ideas and recipes. Some of the most common marinades are:
- French dressing
- Tomato sauce, tomato juice, or undiluted tomato soup
- Fruit juice (lemon, lime, pineapple, or a mixture)
Additional Tips for Protein
Protein foods last well over long periods of time, if properly stored. Canned fish, meat, and beans, and dried beans, peas, and legumes can last for months to years in the cupboard. Fresh or frozen meat, poultry, and seafood can stay safe in the freezer for months, if properly wrapped. See the storage chart in the References & Tools section for more information on safe storage of these items.
When buying protein foods, consider how much you need and what dishes you make regularly. Buy those items when they are on sale and stock your pantry and freezer. When you get home, divide larger packages of meat, poultry, or seafood into smaller portions that you can easily use and freeze them. It is also a good idea to think about variety. Beans, peas, and lentils may be easier to use in small quantities and are helpful to have on hand.
Types of Protein Foods (coming soon!)
Learn more tips about cooking and food safety for different protein foods on the pages below.