In general, 1 ounce of meat, poultry or fish (7 g protein), ¼ cup cooked beans (~4 grams protein), 1 egg (6 g protein), 1 tablespoon of peanut butter (4 g protein), or ½ ounce of nuts or seeds (6 g protein) can be considered as 1 ounce-equivalent from the Protein Foods Group. This is about half or a third of a serving.
Foods in the protein group provide vital nutrients for optimal health and maintenance of the body.
- Seeds, nuts, eggs, dry beans and peas, fish, poultry, and meat offer a number of nutrients that include magnesium, zinc, iron, vitamin E, niacin, thiamin, B6, riboflavin, and of course protein.
- Protein acts as the body’s building block for muscles, bones, cartilage, skin and the blood. They are also building blocks for important functional levels of hormones, enzymes, and vitamins. Proteins also provide calories.
- B vitamins help with the nervous system and helps build tissues; iron carries oxygen in the blood; magnesium helps builds bones and energy release from muscles.