How many servings of protein does MyPlate recommend? Understanding your daily needs

According to the U.S. Department of Agriculture (USDA), most adults should eat between 5 and 6.5 ounce-equivalents of protein daily, with the exact amount dependent on individual factors. Knowing how many servings of protein does MyPlate recommend is a crucial step toward building a balanced and healthy diet.

Quick Summary

MyPlate recommendations for protein are expressed in ounce-equivalents, with daily needs varying by age, gender, and physical activity. General guidelines for adults range from 5 to 7 ounce-equivalents per day, with specific examples provided for what counts as a serving.

Key Points

• Daily target: MyPlate recommends that most adults aim for 5 to 6.5 ounce-equivalents of protein daily, with variations based on age, gender, and activity level.

• What counts as a serving: One ounce-equivalent is a standardized measure, representing items like 1 ounce of meat, 1 egg, 1 tbsp of peanut butter, or ¼ cup of cooked beans.

• Variety is key: It is important to vary protein sources to include lean meats, seafood, eggs, beans, peas, nuts, and seeds to get a wider range of nutrients.

• Go lean and plant-based: Prioritize lean protein options and incorporate more plant-based proteins, which are often lower in saturated fat and higher in fiber.

• Activity matters: Individuals with higher physical activity levels will have higher protein needs than those who are more sedentary, and MyPlate recommendations can be adjusted accordingly.

Demystifying MyPlate Protein Recommendations

For a balanced diet, it is important to understand the protein guidelines set by MyPlate, the USDA's food guide. MyPlate expresses protein recommendations in “ounce-equivalents,” which can differ from a simple ounce of weight. The exact number of ounce-equivalents you need varies based on your age, gender, and physical activity level. For instance, a person with a sedentary lifestyle will require fewer ounce-equivalents than an athlete. By understanding these specific recommendations, you can make informed choices about the quantity and type of protein in your diet.

What is an ounce-equivalent?

MyPlate uses the concept of an ounce-equivalent to standardize the serving sizes across different types of protein foods. This is because a cup of beans and an ounce of meat do not have the same weight, but can be equivalent in terms of their protein contribution to a healthy diet.

Here are some examples of what counts as one ounce-equivalent from the Protein Foods Group:

• 1 ounce cooked lean meat, poultry, or fish
• 1 egg
• 1 tablespoon of peanut butter
• ¼ cup cooked beans, peas, or lentils
• ½ ounce of nuts or seeds
• ¼ cup (about 2 ounces) of tofu

Daily protein recommendations by age and gender

The following table outlines the general daily ounce-equivalent recommendations for different age and gender groups. These amounts are for individuals who get less than 30 minutes of moderate physical activity per day. More active individuals may require more.

Age and Gender Group	Daily Ounce-Equivalent Recommendation
Toddlers (12-23 months)	2 oz-equiv
Children (2-3 years)	2 oz-equiv
Children (4-8 years)	3-5.5 oz-equiv
Girls (9-13 years)	4-6 oz-equiv
Boys (9-13 years)	5-6.5 oz-equiv
Girls (14-18 years)	5-6.5 oz-equiv
Boys (14-18 years)	5.5-7 oz-equiv
Women (19-30 years)	5-6.5 oz-equiv
Women (31-59 years)	5-6 oz-equiv
Women (60+ years)	5-6 oz-equiv
Men (19-30 years)	6.5-7 oz-equiv
Men (31-59 years)	6-7 oz-equiv
Men (60+ years)	5.5-6.5 oz-equiv

Varying your protein sources

MyPlate encourages eating a variety of protein foods to gain a wider range of nutrients. Many Americans get enough protein from meat, but often fall short on seafood, nuts, seeds, and beans. Including different types of protein is key to a healthier diet.

• Include seafood weekly: The guidelines suggest including at least 8 ounces of seafood per week. This is a great way to incorporate omega-3 fatty acids, which are beneficial for heart health. Examples include salmon, sardines, and trout.
• Eat more plant protein: Incorporate beans, peas, and lentils frequently. These options are often lower in saturated fat and higher in fiber. Tofu, edamame, and other soy products are also excellent plant-based protein choices.
• Add nuts and seeds: Use unsalted nuts and seeds as snacks or sprinkle them on salads and other dishes. Nut butters are another versatile option.
• Choose lean meats and poultry: When selecting meat, look for leaner cuts like skinless chicken breast, pork loin, and 93% lean ground beef. Trimming visible fat and using cooking methods like grilling or baking instead of frying can further reduce saturated fat intake.

Making smart protein choices

Not all protein sources are created equal. MyPlate advises prioritizing lean and varied options to minimize saturated fat and cholesterol intake. Processed meats like hot dogs, sausages, and deli meats, which are high in sodium, should be limited. The MyPlate website offers additional resources to help you plan your protein intake effectively.

Conclusion

MyPlate provides clear, age and gender-specific daily protein recommendations, measured in ounce-equivalents, to help Americans build healthy eating patterns. By focusing on a varied intake of lean protein from a mix of animal and plant sources—such as seafood, poultry, beans, and nuts—you can meet your nutritional needs while promoting overall health. Paying attention to portion sizes and preparation methods is also crucial to avoid excess saturated fat and sodium. Following these guidelines is a practical way to ensure you are consuming the right amount and type of protein for your body.

Frequently Asked Questions

• Question: How is a MyPlate protein serving measured?

  • Answer: A MyPlate protein serving is measured in “ounce-equivalents” rather than simply by weight. For example, 1 egg, 1 tablespoon of peanut butter, and ¼ cup of cooked beans each count as one ounce-equivalent.

• Question: Do vegetarians get enough protein based on MyPlate?

  • Answer: Yes, vegetarians can meet MyPlate protein recommendations by consuming an adequate variety and amount of plant-based protein foods. Options include beans, lentils, peas, nuts, seeds, and soy products like tofu and tempeh.

• Question: Are MyPlate protein recommendations different for active people?

  • Answer: Yes, MyPlate notes that individuals who are more physically active may need to consume more protein than the base recommendations provided for sedentary people. Protein needs can increase significantly for athletes and highly active individuals.

• Question: Why are ounce-equivalents used instead of just ounces?

  • Answer: The ounce-equivalent concept helps standardize different protein foods, recognizing that their protein content and density can vary. It allows for fair comparison and substitution across diverse protein sources like meat, beans, and nuts.

• Question: How much seafood should I eat per week, according to MyPlate?

  • Answer: MyPlate recommends including at least 8 ounces of cooked seafood per week to increase intake of healthy omega-3 fatty acids.

• Question: What are some examples of lean protein sources according to MyPlate?

  • Answer: Lean protein sources recommended by MyPlate include skinless chicken and turkey, lean beef cuts like round and sirloin, fish, and plant-based proteins like beans and tofu.

• Question: How can I meet my protein needs with plant-based options?

  • Answer: You can meet your protein needs with plant-based options by incorporating beans in dishes like chili, using tofu in stir-fries, snacking on nuts and seeds, and enjoying lentil soups.

• Question: How do I know if I am eating enough protein?

  • Answer: To determine if you're eating enough, you can calculate your body's minimum protein needs (e.g., 0.8g per kg of body weight for sedentary adults) and compare it to your intake. For a more precise plan, consider getting a personalized MyPlate plan.

• Question: What foods should I limit in the protein group?

  • Answer: To promote better health, it's advisable to limit fatty cuts of meat, processed meats like sausage and bacon, and excessive intake of higher-fat protein sources like certain nuts and seeds.

Frequently Asked Questions

How is a MyPlate protein serving measured?

A MyPlate protein serving is measured in “ounce-equivalents” rather than simply by weight. For example, 1 egg, 1 tablespoon of peanut butter, and ¼ cup of cooked beans each count as one ounce-equivalent.

Do vegetarians get enough protein based on MyPlate?

Yes, vegetarians can meet MyPlate protein recommendations by consuming an adequate variety and amount of plant-based protein foods. Options include beans, lentils, peas, nuts, seeds, and soy products like tofu and tempeh.

Are MyPlate protein recommendations different for active people?

Yes, MyPlate notes that individuals who are more physically active may need to consume more protein than the base recommendations provided for sedentary people. Protein needs can increase significantly for athletes and highly active individuals.

Why are ounce-equivalents used instead of just ounces?

The ounce-equivalent concept helps standardize different protein foods, recognizing that their protein content and density can vary. It allows for fair comparison and substitution across diverse protein sources like meat, beans, and nuts.

How much seafood should I eat per week, according to MyPlate?

MyPlate recommends including at least 8 ounces of cooked seafood per week to increase intake of healthy omega-3 fatty acids.

What are some examples of lean protein sources according to MyPlate?

Lean protein sources recommended by MyPlate include skinless chicken and turkey, lean beef cuts like round and sirloin, fish, and plant-based proteins like beans and tofu.

How can I meet my protein needs with plant-based options?

You can meet your protein needs with plant-based options by incorporating beans in dishes like chili, using tofu in stir-fries, snacking on nuts and seeds, and enjoying lentil soups.

What foods should I limit in the protein group?

To promote better health, it's advisable to limit fatty cuts of meat, processed meats like sausage and bacon, and excessive intake of higher-fat protein sources like certain nuts and seeds.