Diet - protein; Complete protein; Incomplete protein
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:
For recommended serving sizes of protein for children and adolescents, see age-appropriate diet for children.
Other good sources of protein include:
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.
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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