Walking in Beauty Daily Recommendation* in Ounce-Equivalents (oz-equiv) MyPlate serving suggestions for Protein: Children
2-3 yrs 4-8 yrs
2 oz-equiv 4 0z-equiv
Girls
9-13 yrs 14-18 yrs
5 oz-equiv 5 oz-equiv
Boys
9-13 yrs 14-18 yrs
5 oz-equiv 6 1/2 oz-equiv
Women
19-20 yrs 31-30 yrs 51+ yrs
5 1/2 oz-equiv 5 oz-equiv 5 oz-equiv
Men
19-30 yrs 31-50 yrs 51+ yrs
6 1/2 oz-equiv 6 oz-equiv 5 1/2 oz-equiv Reference: ChooseMyPlate.gov
Protein: a nutrient found in food (as meat, milk, eggs, and beans) that is made up of many amino acids joined together, is a necessary part of the diet, and is essential for normal cell structure and function. protein. Merriam-Webster dictionary.com Protein is one of those nutrients that we hear a lot of hype about. How can I get enough protein to build more muscle mass? Do I need to eat high amounts of protein to reach my goal of a lean, defined physique? Protein is needed by all of us to promote an overall healthy diet. How much protein you need depends on several factors — including age, sex, health status and activity level. Protein aids in helping the body make and repair cells. Protein can aid in fighting infections, and also helps with building and maintaining muscle mass. The body needs a regular supply of protein to make and repair cells. Protein is found in both animal and plant sources. Sometimes protein choices can be high in saturated fat which can contribute to heart disease. It is a good idea to include leaner choices such as: chicken, turkey, low-fat or fatfree dairy products and including a variety of legume choices. Avoiding high-fat meats such as: chorizo, hot dogs, bacon, lunch meats or fried meats. Here are some healthy options for protein: Meat, Poultry and Eggs: chicken, turkey, lean beef cuts, pork Fish and Seafood: tuna, salmon, shrimp Nuts and Legumes: almonds, pecans, sunflower seeds Low-fat Dairy Products: yogurt, string cheese, low-fat cottage cheese An example of what 6 oz. of protein for the day may include: 2 scrambled eggs: 2 servings of protein Slice of whole-wheat toast with 1 tablespoon of peanut butter: 1 serving of protein 3 oz. serving of chicken breast with green beans: 3 oz of protein For more information: Contact Daisy Arsenault, Registered Dietitian
