MyPlate Protein By Miss Povse
Meet the Protein Group Any food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are welcome in the protein group. However, get lean portions of most meats and keep the skin off. Fatty fish may be the exception to the rule -- it s wise to eat at least some fatty fish in order to get omega-3 fatty acids. High fat preparations (like frying or wrapping in bacon) should be avoided as a general rule. Eat a variety of lean foods in this group.
How Much Protein Should You Eat? The amount of protein that you should eat per day varies based on age, gender, and physical activity. Are you noticing a pattern here?
What Does an Ounce of Protein Look Like? A cup of bean soup is about two ounces, as is one veggie burger patty. A three ounce serving of meat is about the size of a deck of cards. Mix and match -- we simply cannot stress how important it is to eat a variety of heart healthy proteins.
Why Eat Protein? My kingdom for a macronutrient! Proteins are also building blocks for enzymes, hormones, and vitamins. Diets that are high in saturated fats raise bad cholesterol levels in the blood. The bad cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Some food choices in this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. Plant-based proteins are best for your heart.
Why is it important to make lean or low-fat choices from the Meat and Beans group? Foods in the meat, poultry, fish, eggs, nuts and seed group provide nutrients that are vital for health and maintenance of your body. However, choosing foods from this group that are high in saturated fat and cholesterol may have health implications.
Why is it important to include fish, nuts and seeds? Varying choices and including fish, nuts and seeds in meals can boost the intake of your good fats (monosaturated fats) and (polyunsaturated fatty acids). Most fats in your diet should come from these fats.
Why is it important to include fish, nuts and seeds? Some nuts and seeds (flax and walnuts) are excellent sources of essential fatty acids and some (sunflower seeds, almonds and hazelnuts) are good sources of Vitamin E.
Tips to help you make wise choices from the Protein group Start with a lean choice Keep it lean Vary your protein choices Choose dry beans or peas as a main dish or part of a meal often Choose nuts as a snack, on salads or in main dishes.
Tips to help you make wise choices from the meat & beans group Nuts can be used to replace meat or poultry Read the nutrition facts label. Avoid saturated fat, trans fat, cholesterol and check the sodium content. Keep it safe to eat! -- Store cooked above raw & cook it to the minimum required-internal temperature
Vegetarian Choices in the Protein Group Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate Protein sources from meat and beans group for vegetarians includes: beans, nuts, nut butters, peas and soy products (tofu & veggie burgers).
Types of Vegetarianism Semi-Vegetarians aka Flexitarians- limit their intake of either certain types of meat or the amount of meat. For example, they might eat no red or white meat (beef, pork, venison, etc), but eat fowl and fish. Or they might only eat meat once or twice a week. Someone who only eats fish can also be called a pescatarian. (Purists would say that semi-vegetarians are not vegetarians at all, but I have included them in order to show the complete hierarchy.)
Types of Vegetarianism Ovo-Lacto Vegetarians The most common type, ovo-lacto vegetarians do not eat any animals, but do eat eggs and dairy products. Subcategories: Ovo vegetarians (eat eggs but not dairy) Lacto vegetarians (eat dairy but not eggs)
Types of Vegetarianism Vegans- eat no animal products - no eggs, no dairy, no honey, etc. Raw/Living Foodists- eat only raw food, because enzymes are destroyed by normal cooking processes. Fruitarians- eat only fruit, fruit-like vegetables (e.g., tomatoes, cucumbers), and sometimes seeds and nuts.
Summary All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts and seeds are considered part of the protein group. Adults are recommended 5-6oz each day. Meat & Beans are great sources of protein, B vitamins (niacin, thiamin, riboflavin and B6), Vitamin E, iron, zinc and magnesium. A vegetarian is someone who does not eat meat.