Proteins

USDA recommends that we make Half of our plate fruits and vegetables, 1/4 of our plate grains and 1/4 protein. Also it is recommended that we mix up our protein foods to include seafood, beans, nuts, seeds, soy, eggs, lean meats, and poultry.

DAILY PROTEIN FOODS TABLE
DAILY RECOMMENDATION*
Children	2-3 years old 4-8 years old	2 ounce equivalents 4 ounce equivalents
Girls	9-13 years old 14-18 years old	5 ounce equivalents 5 ounce equivalents
Boys	9-13 years old 14-18 years old	5 ounce equivalents 6 ½ ounce equivalents
Women	19-30 years old 31-50 years old 51+ years old	5 ½ ounce equivalents 5 ounce equivalents 5 ounce equivalents
Men	19-30 years old 31-50 years old 51+ years old	6 ½ ounce equivalents 6 ounce equivalents 5 ½ ounce equivalents

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

How Much is One Ounce of meat ?

• 1/4 cup tuna or ground beef
• 1/2 small chicken leg or thigh
• 1 slice of sandwich size meat
• 1 oz. of cooked, diced meat: fill measuring cup just below the 2 ounce mark.

Substitutes for 1 ounce of meat

• 1/2 cup cooked lentils, peas or soup beans
• 1 egg
• 1/4 cup egg substitute
• 1/3 cup nuts
• 4 ounces tofu
• 1 ounce hard cheese (about 1 3/4 tablespoons)

Leanest Cuts

Fish (unbreaded)
Chicken Breast
Turkey Breast
Ground Chicken Breast
Ground Turkey Breast
Pork Tenderloin
Pork Loin Roast or Sirloin Chops
Fat Free Hot Dogs
Beef Eye of Round Roast
Beef Top Round Steak
Bottom Round Roast
Top Sirloin Steak
Deer Meat

Medium Fat

Chicken, Dark Meat from Thighs or Wings
Turkey, Dark Meat from Thighs or Wings
Beef, Ground Sirloin
Ground Beef, 95% lean
Beef Chuck Shoulder Roast
Beef Top Round
Beef Tenderloin
Flank Steak (Beef)
Round Steak

High Fat, High Cholesterol

Ground Beef (less than 95% lean)
Ribs (Beef or Pork)
Chicken that includes skin and fat
Short Loin (Beef or Pork)
Beef Brisket
Sausage
Bacon
Bologna, Pepperoni, Salami
Spam®, Vienna Sausages
Hot Dogs