This particular food group could actually be called the meat, poultry, fish, egg, dry beans, and nut group. Foods from all of these categories are needed daily. The quantity needed is modest: 2 to 3 servings daily for a total of 5 to 7 ounces of protein food.
How Much is a Serving?
One serving of Protein food is equal to:
- 2 to 3 oz. of lean meat
- 2 to 3 oz. of poultry
- 2 to 3 oz. of fish
- 1 egg
- 4 oz. soy tofu
- 1/2 cup of dry beans, cooked
- 1/3 cup of raw nuts
- 2 tablespoons of peanut or other nut butters
Why is this Food Group Important?
The foods in this food group are high in protein, necessary for normal growth and development, for building muscle, bones, teeth, blood cells, and the nucleus of every cell in our bodies. Protein is essential for proper digestion of other nutrients as well.
In addition to protein, these foods are also rich in niacin, vitamins B6 and B12, iron, zinc, and phosphorus.
Why is this Food Group more restricted now?
Meat, poultry, nuts, and eggs are healthy foods if taken in moderation, but they are also high in fat, calories, and cholesterol. When preparing meat, poultry, and fish, remember to:
- Remove the skin
- Trim all visible fat
- Broil, roast, boil, or grill these foods
- Choose water-packed canned fish
Sites to Visit
For great tips on serving chicken and other low-fat proteins to your family, visit Washington State University's great site offering an online brochure with tips, recipes, and preparation tips.
Columbia University College offers families an incredible site, jam-packed with complete guides to various health topics. Included is a complete guide to nutrition and health, with sections on disease prevention, weight control, and feeding your family well. An incredible find for parents and educators!
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