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Protein in diet - Recommendations

Alternative Names

Diet - protein; Complete protein; Incomplete protein

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.

  • Reviewed last on: 5/5/2011
  • Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

References

Escott-Stump S. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.

United States Department of Agriculture. Center for Nutrition Policy and Promotion. Dietary Guidelines for Americans. 2010. National Academy Press, Washington, DC, 2010.

National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academy Press. Washington, DC, 2005.

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