Healthy eating includes a variety of protein foods from animal and plant sources.
The protein food group includes all meat, seafood, poultry, beans, legumes, eggs, nuts, seeds, and soy products. With all these options it is unlikely that most Americans are deficient in the nutrient protein. However, it is important to choose a variety of protein foods to give your body a variety of nutrients.
Protein foods can be divided into two categories: animal proteins and plant proteins. Some examples of animal proteins are chicken, beef, pork, turkey, salmon, shrimp, trout, oysters, and eggs. Some examples of plant proteins are black beans, chickpeas, kidney beans, black-eyed peas, baked beans, walnuts, almonds, sunflower seeds, peanuts, lentils, tofu, and edamame (immature soybeans). A health eating pattern can include both animal and plant protein foods.
Consider these points when choosing protein foods:
Some foods are high in saturated fat-- 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.
Other foods are have more heart healthy fat and should be included regularly-- skinless chicken or turkey, fish, nuts, beans, seeds, and peas. These foods are usually called lean proteins.
Cholesterol is only found in foods from animal sources. Some foods from this group are high in cholesterol-- egg yolks (egg whites are cholesterol-free), shrimp, and organ meats such as liver and giblets. To help keep blood cholesterol levels healthy, choose these foods occasionally and balance them with plenty of fiber-rich fruits, vegetables, and whole grains.
Nuts like walnuts, almonds, and pistachios may reduce the risk of heart disease when consumed as part of a healthy lifestyle. Because nuts and seeds are high in calories, eat them in small portions and use them to replace other protein foods rather than adding them to what you already eat. In addition, choose unsalted or reduced sodium nuts and seeds to help decrease sodium intake.
Beans, peas, and lentils are inexpensive, nutrient-rich proteins. You can find them dried in bags (usually near rice in a grocery store), cooked in cans or pouches, or blanched and frozen. Canned options can save a lot of time in the kitchen, but try to buy no salt added, reduced sodium, or low sodium options.
BONUS: these proteins can also be considered vegetables! The zinc and iron they provide make them similar to meat, poultry, and fish; the dietary fiber, folate, and potassium they provide make them similar to vegetables.
Processed meats such as ham, sausage, hot dogs, and luncheon or deli meats have added sodium to preserve them. Check the Nutrition Facts label to find the option with the least amount of sodium.
Seafood contains heart healthy essential omega-3 fatty acids, EPA and DHA. Including seafood twice per week can contribute to preventing heart disease. The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels. Some options that contain EPA and DHA and lower mercury levels include salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel, which is high in mercury).
How much do you need?
The amount of protein your body needs depends on your age, sex, and level of physical activity. General recommendations range from 2 ounce equivalents for children to 6½ ounce equivalents for adults. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods.
Health Benefits
Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.
B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
Magnesium is used in building bones and in releasing energy from muscles.
Zinc is necessary for biochemical reactions and helps the immune system function properly.
EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.