Understanding the MyPlate Protein Foods Group
MyPlate, the current nutrition guide from the U.S. Department of Agriculture (USDA), visually represents a balanced plate with five core food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. The Protein Foods group includes a wide variety of items, such as meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. The recommendations emphasize choosing lean and varied protein sources for optimal health.
Unlike traditional 'servings,' MyPlate uses 'ounce-equivalents' to measure protein intake, which accounts for different food items that contain protein. One ounce-equivalent from the Protein Foods Group can be met with multiple types of food, making it easier to vary your protein routine. For instance, a single ounce-equivalent is met by:
- 1 ounce of cooked lean meat, poultry, or fish
- 1 egg
- 1/4 cup cooked beans or lentils
- 1 tablespoon peanut butter
- 1/2 ounce of nuts or seeds
Daily Protein Recommendations Based on Individual Factors
The number of ounce-equivalents needed per day is not a one-size-fits-all recommendation; it is based on your specific calorie needs, which are influenced by age, sex, weight, and activity level. For example, the MyPlate Plan provides specific daily target amounts based on different calorie levels. For a person following a 2,000-calorie plan, the recommendation is 5.5 ounce-equivalents of protein per day.
For a more detailed breakdown based on age and sex, the USDA provides guidance for moderately active individuals:
MyPlate Daily Protein Recommendations (Ounce-Equivalents)
| Age Range | Sex | Daily Ounce-Equivalents Recommended* |
|---|---|---|
| 19-30 years | Women | 5 to 6.5 oz-equiv |
| 31-59 years | Women | 5 to 6 oz-equiv |
| 60+ years | Women | 5 to 6 oz-equiv |
| 19-30 years | Men | 6.5 to 7 oz-equiv |
| 31-59 years | Men | 6 to 7 oz-equiv |
| 60+ years | Men | 5.5 to 6.5 oz-equiv |
*These recommendations are for individuals who get less than 30 minutes of moderate exercise per day. Those who are more physically active may need slightly higher amounts.
Varying Your Protein Routine for Health Benefits
MyPlate encourages varying your protein choices to ensure you receive a wide range of nutrients and healthy fats. This approach helps limit saturated fat and sodium, which can often be found in higher quantities in processed meats. A varied protein diet contributes essential nutrients like B vitamins, iron, zinc, and magnesium.
Seafood: Incorporating seafood rich in omega-3 fatty acids, such as salmon, trout, and herring, at least twice a week is beneficial for heart health.
Beans, Peas, and Lentils: These are excellent plant-based protein sources, also providing dietary fiber. They can be counted in either the Protein Foods or Vegetable group but not both. Examples include black beans in quesadillas, lentils in soup, or chickpeas in a salad.
Nuts and Seeds: Unsalted nuts and seeds are nutrient-dense options for snacks or additions to meals. They also contain vitamin E.
Lean Meats and Poultry: When choosing meat, opt for lean cuts of beef, pork, and lamb. For poultry, removing the skin significantly reduces saturated fat intake. Cooking methods such as broiling, grilling, and roasting are preferred over frying.
Comparison: MyPlate Recommendations vs. Daily Protein Intake Guidelines
While MyPlate provides guidance in ounce-equivalents, the Recommended Dietary Allowance (RDA) for protein is often expressed in grams based on body weight. The RDA for a healthy, sedentary adult is 0.8 grams of protein per kilogram of body weight per day. It's important to understand the different approaches to ensure your nutritional needs are met.
| Aspect | MyPlate Recommendations | Recommended Dietary Allowance (RDA) |
|---|---|---|
| Measurement Unit | Ounce-equivalents of food | Grams of protein per kilogram of body weight |
| Basis | Visual plate representation and food group portions | Science-based intake to prevent deficiency |
| Adult Example (Sedentary) | ~5-6.5 oz-equiv depending on age/sex | ~53 grams/day for a 140-lb woman |
| Focus | Balanced portions across food groups | Minimum intake to avoid deficiency |
| Key Message | Vary your protein routine with lean choices | Consume enough protein based on body weight |
For a truly healthy diet, it is important to not only meet the amount of protein recommended but also to prioritize the quality of your protein sources. A varied diet that includes both lean animal and plant-based proteins, as recommended by MyPlate, is an excellent approach. For more information and personalized plans, the official MyPlate.gov website is an authoritative source.
Conclusion
Understanding how many servings of protein are recommended per day according to MyPlate is key to building a balanced and nutritious diet. The guidelines are flexible, using ounce-equivalents to account for a variety of protein sources and adjusting for individual needs based on age, sex, and activity level. By focusing on lean, unprocessed, and varied proteins—including seafood, beans, and nuts—you can meet your daily targets and enjoy a wide range of health benefits, including better tissue maintenance and enhanced nutrient intake. Incorporating these principles can help you create sustainable, healthy eating habits for the long term.
