Serving Nutritional Insights: Protein's Role on Your Dinner Plate
The USDA's MyPlate food guidance system offers valuable insights into making healthier protein choices for a balanced diet. The recommendations vary based on age and gender.
For children, the daily protein intake ranges from 2-ounce equivalents for those aged 2-3 years, to 4-ounce equivalents for children aged 4-8 years, and 5-ounce equivalents for boys and girls aged 9-18 years. For men, the daily recommendation is 61⁄2-ounce equivalents for those aged 19-30 years, 6-ounce equivalents for men aged 31-50 years, and 51⁄2-ounce equivalents for men aged 51+ years. Women's daily protein intake is 51⁄2-ounce equivalents for those aged 19-30 years and 5-ounce equivalents for women aged 31+ years.
The protein food group includes meat, poultry, seafood, beans, peas, eggs, soy products, nuts, and seeds. However, the USDA advises making leaner and healthier choices within this group. Foods high in saturated fat, such as fatty cuts of beef, pork, and lamb, should be limited to maintain a healthy body weight and keep blood cholesterol levels in check.
Healthier protein sources include lean meat, poultry, seafood, eggs, soy products, beans, peas, nuts, and nut butters, and seeds. The USDA suggests choosing options like lean chicken, fish, eggs, beans, lentils, tofu, and unsalted nuts and seeds as a snack, on salads, or in main dishes.
MyPlate provides personalized food amounts based on gender, age, and physical activity level. It also recommends choosing seafood-rich in omega-3 fatty acids at least twice a week, such as sardines on whole grain crackers, white albacore tuna sandwiches, baked trout, grilled or canned salmon salad.
Proteins are essential building blocks for enzymes, hormones, and vitamins. They help build and maintain body tissues like bones, muscles, skin, and blood. By making healthier protein choices, we can promote overall health and reduce the risk of chronic diseases.
For more information and personalized guidance, visit choosemyplate.gov, the online guide for MyPlate.
- Incorporating science-based nutritional knowledge can aid in making healthier dietary choices by selecting lean protein sources from agriculture, such as lean chicken, fish, eggs, beans, lentils, tofu, and unsalted nuts and seeds, which can promote a healthy body and reduce the risk of chronic diseases.
- The health-and-wellness benefits of a balanced diet extend beyond protein selection; implementing a healthy-diets plan that includes foods high in omega-3 fatty acids, like sardines, white albacore tuna, and salmon, can contribute to overall health and well-being as suggested by the USDA's MyPlate food guidance system.
