Recommendations:

A nutritionally balanced diet provides enough protein. Healthy people rarely need protein supplements.

Vegetarians are able to get enough 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.

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

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

Choose:

• Turkey or chicken with the skin removed, or bison (also called buffalo meat)
• Lean cuts of beef or pork, such as round, top sirloin, or tenderloin (trim away any visible fat)
• Fish or shellfish

Other good sources of protein include:

• Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans
• Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts (just watch how much you eat, because nuts are high in fat)
• Tofu, tempeh, and other soy protein products
• Low-fat dairy products

Do not eat more than four eggs per week. Although they are a good source of protein and are low in saturated fat, eggs are very high in cholesterol. Try recipes with egg whites only.

For more information, see the food guide plate.