All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. These are foods that are high in animal or plant protein. Usually this mean about 10 grams or more of protein in one serving. Beans and peas are also part of the Vegetable Group. Nuts are technically fruit, while seeds are a part of a plant that distinguishes fruits from vegetables. Grains, which are really just oversized seeds, are also fruits.
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.
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.
