The Protein Group

There are so many sources of protein available in our country. All the subgroups of meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. Great sources of meat are beef, ham, pork, and lamb. Examples of poultry are chicken, turkey, duck, or goose. Soy products have good sources like tofu and veggie burgers. Any kind of nut or seed, like walnuts, sunflower seeds, pecans, or almonds counts as a good example of protein. Then there are different types of seafood that are great sources of protein, like crap, lobster, tuna, and salmon. Men ages 19-30 need to eat six and a half ounces a day of some source of protein. Women in the same age category need to only eat five and a half ounces a day. This is really easy for most Americans to eat more protein than they need daily. Usually Americans eat way too much protein and not enough fruit and veggies. According to the chart provided by Choose My Plate, it tells you to weight your protein to figure out how much is an ounce. I know that is not an option for most of us. However, it does provide with some examples as to what things are equal to an ounce. One sandwich slice of turkey (4 ½ x 2 ½ x 1/8”), or one egg, or a ¼ cup of cooked beans or peas are all equivalent to an ounce.

Additionally, the website provides the health and nutritional benefits of eating protein. All the different subgroups of protein supply many nutrients like, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins as I mentioned earlier in my older posts, are one of three nutrients that provide calories. B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. Cholesterol is only found in foods from animal sources. Some foods from this group are high in cholesterol. These include egg yolks and organ meats such as liver and giblets. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. Instead of eating eggs yolks all the time, try eating egg whites, which are cholesterol free! Here are some tips to eat the right kinds of proteins:

·         Always choose the lean option! Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.

·         Buy skinless chicken parts, or take off the skin before cooking.

·         Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.

·         Trim away all of the visible fat from meats and poultry before cooking.

·         Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.

·         Vary your protein choices!

 

·         Choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring.

There are also tips for vegetarians available on the website if you are interested in looking at these.