Protein-rich food choices make up one-quarter of MyPlate. Protein helps the body build and repair muscle tissue, fight disease, manage hunger, and perform other essential tasks. The protein group includes seafood, meats, poultry, eggs, nuts, seeds, and soy foods and beverages. Protein provides  4 calories per gram.

 

Protein sources can be plant-based or animal-based. Whether you eat meat or not, make some of your choices from plant-based protein sources. Try to include at least one non-meat source of protein every day.

 

 

 

Plant Protein Power

Some plant foods are high in protein. These foods also contain fiber, vitamins, minerals, plant chemicals (phytochemicals), and other nutrients. Some, like nuts, contain healthy fats, and others, such as tempeh, contain healthy bacteria that promote gut health.

* You can get all the protein your body needs by eating a balanced and varied diet of plant foods if you choose not to eat foods that come from animal products.

** Choose unsalted or low-salt nuts and no sugar added butters to reduce sodium and added sugars. sugars.

 

 

 

Varieties of Seeds & Nuts

•  Sunflower seeds

•  Sesame seeds

•  Flax seeds

•  Pumpkin seeds

•  Peanuts

•  Cashews

•  Almonds

•  Walnuts

•  Pecans

•  Pine nuts

•  Nut or seed butter

 

Fun Fact: Peanuts are actually a legume. For planning your meals, consider them a nut. Count peanuts and peanut butter in the protein group.

 

 

 

Lean Animal Protein

Use a food scale to weigh animal protein. For deli meat and processed meats (e.g., sausage), use the nutrition facts to determine how many slices or pieces equal one ounce. For thicker cuts of unprocessed meat, estimate by comparing to a deck of cards. A deck of cards is the same size as about 3 ounces of meat. Choose lean animal proteins. Poultry (chicken and turkey) is leaner than red meat (beef) or processed meats (e.g., sausage or bacon).

 

Leanest Cuts (Choose More of These)

•  Fish

•  Chicken breast

•  Turkey breast

•  Ground turkey or chicken breast (90% lean or higher)

•  Pork tenderloin

•  Venison (deer meat)

 

Medium Fat (Choose Fewer of These)

•  Dark meat from chicken or turkey (meat from thighs or legs)

•  Ground beef, 90% lean or leaner

•  Ground turkey or chicken, less than 90% lean

•  Beef: chuck shoulder roast, top round, tenderloin, flank steak, or round steak

 

Highest Fat (Limit These)

•  Ground beef (less than 90% lean)

•  Ribs (beef or pork)

•  Beef brisket

•  Sausage

•  Bacon

•  Bologna, pepperoni, salami

•  Spam

•  Hot dogs

 

Lean Cooking Tips for Animal Protein

•  Remove the skin from chicken to reduce fat. Trim visible fats from meat before cooking.

•  Use liquid fats in cooking (canola or olive oil) instead of solid fats (butter or shortening).

•  Poach chicken or fish in water, stock, or white wine. When roasting or broiling, place meat on a rack in a pan so that the fat drips off the meat.

•  Place fish or chicken on foil or parchment paper. Add fresh herbs, lemon juice, and tomatoes; fold up and bake. This will help seal in flavors and juices.

•  Tenderize leaner cuts of meat by pounding, marinating, or cooking in a pressure cooker.

 

Deep frying is not a lean-cooking technique. Limit deep fried foods.

 

 

 

Eggs

One ounce counts as: 1 egg

 

Eggs are a great source of protein. Eat the whole egg (including the yolk) to get many important nutrients. These include:

•  Choline, which promotes normal cell activity and liver function

•  Lutein and zeaxanthin, which help maintain eye health

•  B vitamins that help with energy production in the body

 

Eating just the egg white also provides protein. However, you will miss out on many important nutrients found in the yolk.

 

Ideas for Adding Eggs to Your Meals and Snacks:

Eggs can be quickly prepared on the stove or in the microwave. Add a pinch of pepper for a flavorful, on-the-go meal or snack. Eggs can be added to many dishes:

•  Stir-fry

•  Burritos

•  Chili

•  Tacos

•  Burgers (as a topping or in place of meat)

•  Eggs provide a filling base for vegetables. Scramble, poach, or pan-fry an egg with cooking spray. Add peppers, onions, spinach, mushrooms, tomatoes, or other colorful vegetables.

 

Microwave Scrambled Eggs: Add 1 tablespoon milk per egg and whisk in a microwave-safe bowl. Microwave on high for 1 minute. Stir and cook for 1 more minute (or until done).

 

Oaty Eggs Florentine: Coat a small pan with cooking spray and fry one egg. Add the cooked egg to cooked oatmeal and stir in spinach and cheese.

 

Blueberry Mug Cake: Mix 1 egg with 3 teaspoons oatmeal, 10 blueberries, and a small mashed banana in a microwave safe mug. Mix in 2-3 drops vanilla extract. Microwave on high for 3 minutes. Top with low-fat yogurt.

 

 

 

Fish & Seafood

Fish and seafood are lean protein sources. Add a variety of the following choices into your weekly meal plan. If you eat animal protein, include fish at least once a week*.

 

Types of Fish: Tuna, salmon, snapper, cod, flounder, haddock, halibut, perch, pollock, trout, tilapia

 

Types of Seafood: Clams, lobster, oysters, scallops, shrimp, sardines, herring

 

Tips for Choosing Fish:

•  Fresh: Keep refrigerated until ready to cook. Prepare within a few days or freeze.

•  Frozen: Thaw in the refrigerator overnight before cooking.

•  Canned: Choose canned tuna or salmon packed in water. Drain before using. Canned fish usually costs less than fresh or frozen fish.

•  Pouch: Choose ready-to-eat tuna that is packed in water. Get packets that don’t include mayonnaise. If needed, add a teaspoon of olive oil for moisture.

 

Omega-3 Fatty Acids

Omega-3 fatty acids are an essential fat. This means the body needs to get that type of fat from food. Omega 3-fatty acids help:

•  Keep cells healthy, including brain cells responsible for memory

•  Regulate blood clotting and contraction and relaxation of arteries

•  Reduce inflammation

•  Regulate genetic function

 

Fish sources of omega-3 fatty acids: Salmon, anchovies, albacore tuna, mackerel, lake trout, halibut, sardines, oysters, and herring

 

Plant-based sources of omega-3 fatty acids: Walnuts, ground flaxseeds (and oil), canola oil, soybean oil

 

*  If you are planning to become pregnant or have young children, you are more sensitive to higher mercury levels found in some fish. Visit www.epa.gov/fish-tech/epa-fda-advice-about-eating-fish-and-shellfish for more information.