GO LEAN WITH  PROTEINThe MyPlate Protein Foods Group    Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Spe...
Powerful Proteins                            Good source                                of B                             v...
MyPlateRecommendations   depend on:               ActivityAge   Gender                level                          NDSU ...
Servings Are Measured In              Ounce Equivalents                  What counts as an ounce?                         ...
Choose Lean Protein          Try 93% or 95% lean ground beef               Select lean beef cuts such as round steak, roas...
Tips for Preparing Lean Protein        Before cooking, trim away visible fat from        meat and poultry        Broil, gr...
Keep in Mind                                               Wash kitchen                                                   ...
More to Consider    Defrost foods in                         Marinate foods in the   Refrigerate or freeze    Avoid partia...
Daily Recommendations*     Children               2 to 3 years old           2 ounce equivalents                          ...
Daily Recommendations*                           19 to 30 years old 5½ ounce equivalents       Women               31 to 5...
Want More Information?   Visit www.ChooseMyPlate.gov    to personalize your food plan   Check out    www.ndsu.edu/eatsma...
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MyPlate- Go Lean with Protein

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MyPlate- Go Lean with Protein

  1. 1. GO LEAN WITH PROTEINThe MyPlate Protein Foods Group Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist Stacy Wang, R.D., L.R.D., Extension Associate
  2. 2. Powerful Proteins Good source of B vitamins Good source Building of iron, zinc block for the and body magnesium ProteinNDSU Extension Service
  3. 3. MyPlateRecommendations depend on: ActivityAge Gender level NDSU Extension Service
  4. 4. Servings Are Measured In Ounce Equivalents What counts as an ounce? 1 ounce cooked lean beef 1 1 egg ounce ¼ cup cooked beansNDSU Extension Service
  5. 5. Choose Lean Protein Try 93% or 95% lean ground beef Select lean beef cuts such as round steak, roasts, top loin and top sirloins Choose boneless, skinless poultry cuts such as chicken breasts or turkey cutlets Select lean pork cuts such as pork loin, tenderloin, center loin and ham Try lean or low-fat turkey, roast beef and ham from the deliNDSU Extension Service
  6. 6. Tips for Preparing Lean Protein Before cooking, trim away visible fat from meat and poultry Broil, grill, roast, poach or boil instead of pan or deep frying Drain off fat when cooking Skip or reduce breading on meats, poultry and fish Skip or reduce high-fat sauces and gravies added to meatsNDSU Extension Service
  7. 7. Keep in Mind Wash kitchen Use a food Store raw counters, cutting Separate thermometer and meat, poultry and boards, etc., with raw, cooked and cook to seafood on hot, soapy water ready-to-eat recommended bottom shelf in after contact with foods internal fridge raw meats and temperature seafoodNDSU Extension Service
  8. 8. More to Consider Defrost foods in Marinate foods in the Refrigerate or freeze Avoid partially refrigerator, microw fridge and discard perishable foods cooked meats and ave or under unused marinade within two hours eggs cold, running waterNDSU Extension Service
  9. 9. Daily Recommendations* Children 2 to 3 years old 2 ounce equivalents 4 to 8 years old 4 ounce equivalents Girls 9 to 13 years old 5 ounce equivalents 14 to 18 years old 5 ounce equivalents Boys 9 to 13 years old 5 ounce equivalents 14 to 18 years old 6 ½ ounce equivalents * For those who get less than 30 minutes of physical activityNDSU Extension Service
  10. 10. Daily Recommendations* 19 to 30 years old 5½ ounce equivalents Women 31 to 50 years old 5 ounce equivalents 51 + years old 5 ounce equivalents 19 to 30 years old 6½ ounce equivalents Men 31 to 50 years old 6 ounce equivalents 51 + years old 5½ ounce equivalents * For those who get less than 30 minutes of physical activityNDSU Extension Service
  11. 11. Want More Information? Visit www.ChooseMyPlate.gov to personalize your food plan Check out www.ndsu.edu/eatsmart for nutrition, food safety and health informationDecember 2012

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