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Proteins

The Protein Group includes all foods made from seafood, meat, poultry, eggs, beans, peas and lentils along with nuts, seeds and soy products. There are both vegetarian and non-vegetarian sources of proteins. For all people it is good to eat a variety of protein rich foods to meet your nutrient needs. Eating proteins provides a variety of health benefits.

Benefits of Proteins

There are many benefits of eating proteins.

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Benefits of Eating Proteins:

  • Protein-rich foods give the body many nutrients including protein, B-vitamins, vitamin E, iron, zinc, and magnesium

  • Proteins function as the building blocks for bones, muscles, cartilage, skin and blood

  • Varying your protein food choices provide your body with a range of nutrients designed to keep your body functioning well.

  • Eating 8 oz of seafood per week may help reduce the risk for heart disease

How many servings of protein should I eat each day?

How many servings of protein you eat depends on your age, sex, height, weight and physical activity. 

What counts as a serving of protein?

In general a serving or 1-oz equivalent of protein includes:

 

  • 1 oz of meat, poultry, or fish

  • 1/4 cup cooked beans

  • 1 egg

  • 1 tablespoon of peanut butter

  • 1/2 oz of nuts or seeds

  • 1/4 cup (about 2 oz) of tofu

  • 1 oz tempeh, cooked

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Did You Know?

Insects actually contain quite high levels of protein, more than some normal protein foods.

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Daily Protein Recommendations

Children

2-3 years

2 to 4 oz-equiv

4-8 years

3 to 5.5 oz-equiv

Girls

9-13 years

4 to 6 oz-equiv

14-18 years

5 to 6.5 oz-equiv

Boys

9-13 years

5 to 6.5 oz-equiv

14-18 years

5.5 to 7 oz-equiv

Women

19-30 years

5 to 6.5 oz-equiv

31-59 years

5 to 6 oz-equiv

60+ years

5 to 6 oz-equiv

Men

19-30 years

6.5 to 7 oz-equiv

31-59 years

6 to 7 oz-equiv

60+ years

5.5 to 6.5 oz-equiv

Simple Ideas to Add Proteins to Your Diet

  1. Add proteins like eggs or beans to your breakfast routine

  2. Nuts and seeds can be great snacks on-the-run

  3. Incorporate plant-based proteins into meals for example in stir-fries, salads and grain bowls 

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Remember: Vegetarians need to eat a variety of protein sources including eggs, beans, peas, lentils, nuts, seeds and soy products to ensure enough nutrients in the diet!

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