MyPlate Protein
By Miss Povse
Meet the Protein Group
• Any food made from meat, poultry,
seafood, beans and peas, eggs,
processed soy products, nuts, and
seeds are welcome in the protein group.
However, get lean portions of most meats and keep the skin off.
Fatty fish may be the exception to the rule -- it’s wise to eat at least some fatty fish in order to get omega-3 fatty acids.
High fat preparations (like frying or wrapping in bacon) should be avoided as a general rule.
Eat a variety of lean foods in this group.
How Much Protein Should
You Eat?
The amount of protein that you should eat per day varies based on age, gender, and physical activity. Are you noticing a pattern
here?
What Does an Ounce of
Protein Look Like?
A cup of bean soup is about two ounces, as is one veggie burger patty. A three ounce serving of meat is about the size of a deck of
cards.
Mix and match -- we simply cannot stress how important it is to eat a variety of heart healthy proteins.
Why Eat Protein?
My kingdom for a macronutrient!
Proteins are also building blocks for enzymes, hormones, and vitamins.
Diets that are high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL
(low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease.
Some food choices in this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular
(75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular
bologna and salami; and some poultry such as duck. To help keep blood cholesterol levels healthy, limit the amount
of these foods you eat.
Plant-based proteins are best for your heart.
Why is it important to make lean or
low-fat choices from the Meat and
Beans group?
• Foods in the meat, poultry, fish, eggs,
nuts and seed group provide nutrients
that are vital for health and
maintenance of your body.
• However, choosing foods from this
group that are high in saturated fat and
cholesterol may have health
implications.
Why is it important to include fish,
nuts and seeds?
• Varying choices and including fish, nuts
and seeds in meals can boost the
intake of your good fats (monosaturated
fats) and (polyunsaturated fatty acids).
– Most fats in your diet should come from
these fats.
Why is it important to include fish,
nuts and seeds?
• Some nuts and seeds (flax and walnuts)
are excellent sources of essential fatty
acids and some (sunflower seeds,
almonds and hazelnuts) are good
sources of Vitamin E.
Tips to help you make wise choices
from the Protein group
•
•
•
•
Start with a lean choice
Keep it lean
Vary your protein choices
Choose dry beans or peas as a main
dish or part of a meal often
• Choose nuts as a snack, on salads or in
main dishes.
Tips to help you make wise choices
from the meat & beans group
• Nuts can be used to replace meat or
poultry
• Read the nutrition facts label. Avoid
saturated fat, trans fat, cholesterol and
check the sodium content.
• Keep it safe to eat! -- Store cooked
above raw & cook it to the minimum
required-internal temperature
Vegetarian Choices in the Protein
Group
• Vegetarians get enough protein from this
group as long as the variety and amounts of
foods selected are adequate
• Protein sources from meat and beans group
for vegetarians includes: beans, nuts, nut
butters, peas and soy products (tofu & veggie
burgers).
Types of Vegetarianism
• Semi-Vegetarians aka Flexitarians- limit their intake
of either certain types of meat or the amount of meat.
For example, they might eat no red or white meat
(beef, pork, venison, etc), but eat fowl and fish. Or
they might only eat meat once or twice a week.
• Someone who only eats fish can also be called a
pescatarian.
– (Purists would say that semi-vegetarians are not
vegetarians at all, but I have included them in
order to show the complete hierarchy.)
Types of Vegetarianism
• Ovo-Lacto Vegetarians
• The most common type, ovo-lacto
vegetarians do not eat any animals, but
do eat eggs and dairy products.
• Subcategories:
– Ovo vegetarians (eat eggs but not dairy)
– Lacto vegetarians (eat dairy but not eggs)
Types of Vegetarianism
• Vegans- eat no animal products - no eggs, no
dairy, no honey, etc.
• Raw/Living Foodists- eat only raw food,
because enzymes are destroyed by normal
cooking processes.
• Fruitarians- eat only fruit, fruit-like
vegetables (e.g., tomatoes, cucumbers), and
sometimes seeds and nuts.
Summary
• All foods made from meat, poultry, fish, dry beans or
peas, eggs, nuts and seeds are considered part of
the protein group.
• Adults are recommended 5-6oz each day.
• Meat & Beans are great sources of protein, B
vitamins (niacin, thiamin, riboflavin and B6), Vitamin
E, iron, zinc and magnesium.
• A vegetarian is someone who does not eat meat.