Lean meats, poultry, fish, and legumes
Protein is the building block for our bodies. It helps children grow up to be big and strong, it supports and maintains all components of our body: blood, organs, muscle, hair, skin, and nails. Protein is also essential in repairing our bodies after injury or surgery.
How much to get per day:
- Try to eat 5 ½ to 6 ½ ounce equivalents of meat per day.
- In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.
- 3 oz of meat is about the size of a deck of cards.
More information:
The amount you should consume from any food group depends on your age, sex, and level of physical activity.