This document provides information about protein foods and recommendations from MyPlate. It discusses that protein is an important part of a healthy diet as it provides B vitamins, iron, zinc, and magnesium. It recommends protein intake amounts based on age, gender, and activity level. Examples of 1 ounce equivalents of protein foods are provided. Tips for choosing, preparing, storing and handling lean proteins safely are outlined. Daily protein recommendation amounts for different age groups are listed. More resources for personalized nutrition information are provided.

1. GO LEAN WITH
PROTEIN
The 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. Powerful Proteins
Good source
of B
vitamins
Good source
Building
of iron, zinc
block for the
and
body
magnesium
Protein
NDSU Extension Service

3. MyPlate
Recommendations
depend on:
Activity
Age Gender
level
NDSU Extension Service

4. Servings Are Measured In
Ounce Equivalents
What counts as an ounce?
1 ounce
cooked
lean beef
1 1 egg
ounce
¼ cup
cooked
beans
NDSU Extension Service

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 deli
NDSU Extension Service

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 meats
NDSU Extension Service

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
seafood
NDSU Extension Service

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 water
NDSU Extension Service

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 activity
NDSU Extension Service

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 activity
NDSU Extension Service

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 information
December 2012