Recommendations:

A nutritionally balanced diet provides adequate protein. Protein supplements are rarely needed by healthy people.

Vegetarians are able to get adequate amounts of essential amino by eating a variety of plant proteins.

The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.

For recommended serving sizes of protein for children and adolescents, see age appropriate diet for children.

The following are the recommended serving sizes for protein:

• 2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of playing cards)
• 1/2 cup of cooked dried beans
• 1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese

Select lean meat, poultry without skin, fish, and dried beans, and low-fat or fat-free dairy products often. These are the protein choices that are the lowest in fat. For more information, see the food guide pyramid.