CREATED BY: DANIEL CONNOLLY DIETETIC INTERN MORRISON AND CHARTWELLS Food Groups Web Series Proteins

This Week’s Food Group Proteins 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.

How much do we need? The amount of food from the Protein Food Group you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart. Daily Recommendation* Children2-3 years old2 ounce equivalents 4-8 years old4 ounce equivalents Girls9-13 years old5 ounce equivalents years old5 ounce equivalents Boys9-13 years old5 ounce equivalents years old6-1/2 ounce equivalents Women19-30 years old5-1/2 ounce equivalents years old5 ounce equivalents 51+ years old5 ounce equivalents Men19-30 years old6-1/2 ounce equivalents years old7 ounce equivalents 51+ years old5-1/2 ounce equivalents

A Lean Variety is Key Eating a diet rich in a variety of Lean Protein sources as part of an overall healthy diet is key Choose seafood at least twice a week as the main protein food. Choose beans, peas, or soy products as the main protein food. Choose unsalted nuts as a snack, on salads, or in main dishes. Go for skinless chicken and turkey. When eating beef and pork look for the leanest cuts.

Key Nutrients Protein Foods Contain: Protein B Vitamins Thiamin Riboflavin Niacin B 6 Vitamin E Iron Zinc Magnesium Protein plays a vital role as a building block for bones, muscles, cartilage, skin and blood. As well as enzymes, hormones, and vitamins. Protein also contributes calories (energy) B Vitamins play vital roles in metabolism, the process of releasing energy to the body, as well as maintaining healthy nervous system function, formation of red blood cells, and building tissues. Vitamin E is important in maintaining proper reproductive health as well as providing antioxidant protection and maintaining cardiovascular health. Iron is important in oxygen delivery throughout the body, since it is the carrier of oxygen in the red blood cell. Zinc helps body reactions occur and helps to maintain proper immune function. Magnesium is used to build and maintain bones and releases energy from muscles.

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