We are moving along in our journey to plot out a healthy plate! Previously, we covered fruits and veggies. Today, we are going to talk about protein!
Protein is an important part of a balanced diet. Your hair and nails are made from protein. It is essential for bones, muscles, cartilage, skin, and blood. Unlike some vitamins and nutrients, your body does not store protein. That is why you need large amounts of it to maintain a healthy diet.
Not all protein sources are created equal though. Many protein sources are high in saturated fats, which lead to clogged arteries. So, here’s what you need to know about plotting your plate with protein!
Protein Servings
| Women | 19-30 years old 31-50 years old 51+ years old |
5 1/2 ounce equivalents 5 ounce equivalents 5 ounce equivalents |
| Men |
19-30 years old
31-50 years old
51+ years old
|
6 1/2 ounce equivalents 6 ounce equivalents 5 1/2 ounce equivalents |
Making Good Protein Choices
What is a good protein vs a bad protein? As a rule of thumb, go lean.
- For beef, choose round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts. Look for lean ground beef.
- For pork, pork loin, tenderloin, center loin, and ham.
- For poultry, choose skinless.
- Eat seafood! Health experts suggest eating seafood as a main protein twice a week. Seafood is high in protein and includes omega-3 fatty acids. Try grilling up some salmon, trout, or herring.
- Substitute beans or peas for meat!
- For more ideas, or to learn what foods fall into the protein group, click here!
To learn more diet tips or ways to follow a more healthy lifestyle, give us a call today to schedule an appointment with Mediplan Diet!