Most adults need a total of 5 to 9 ounces of protein foods daily, but check with a registered dietitian to determine more specific requirements based on your lifestyle and health history. Continue Reading →
This is the most diverse of any of the food groups and includes lean meats, poultry, fish, and game; cooked legumes; low-fat cheeses; eggs and egg substitutes; soy products; and peanut and soynut butter.
It’s helpful to think of your daily protein needs in terms of ounces instead of servings or portions because you have such a wide variety of options. Meat, poultry, fish, game, and eggs are good sources of protein, B vitamins, iron, and zinc. Calories for these foods range from 35 to 100 per ounce, depending on their fat content, and each serving listed in Table 5.5 contains about 7 grams of protein. Continue Reading →