A nutritionally balanced diet provides adequate protein. Vegetarians are able to get enough protein if they eat the proper combination of plant proteins.
The amount of recommended daily protein depends upon age, medical conditions, and the type of diet one is following. 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
- 2 to 3 ounces of cooked lean meat, poultry, and fish (a portion about the size of a deck of playing cards)
- 1/2 cup of cooked dry beans, lentils, or legumes
- 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce of lean meat
Select lean meat, poultry without skin, fish, and dry beans, lentils, and legumes often. These are the protein choices that are the lowest in fat. For more information, see the food guide pyramid.
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