The Core of the MyPlate Protein Recommendations
MyPlate encourages Americans to "vary your protein routine" by including a wide range of protein sources in their diet. This approach is designed to ensure a broad spectrum of nutrients, such as B vitamins, iron, zinc, and magnesium, are consumed. The key is to make lean or low-fat choices to limit saturated fat and sodium intake, which can be high in some processed meats.
For those who consume meat and poultry, MyPlate advises removing the skin from poultry and choosing leaner cuts like ground beef that are at least 93% lean. It also highlights the importance of incorporating seafood into the diet, recommending at least 8 ounces of cooked seafood per week for many adults, with a focus on varieties higher in omega-3 fatty acids like salmon and trout.
What Counts as a Protein Ounce-Equivalent?
MyPlate uses the term "ounce-equivalent" to quantify servings from the Protein Foods group. For easy portion control, here are examples of what counts as 1 ounce-equivalent:
- 1 ounce of cooked lean meat, poultry, or fish
- 1/4 cup cooked beans, peas, or lentils
- 1 egg
- 1 tablespoon of nut butter
- 1/2 ounce of nuts or seeds
- 1/4 cup of tofu
- 1 ounce cooked tempeh
Recommended Daily Protein Intake by Age and Sex
The daily ounce-equivalent recommendation varies depending on an individual's age, sex, and activity level. The following table provides a general guide for moderately active individuals, adapted from MyPlate recommendations:
| Age/Sex | Daily Ounce-Equivalent | Source | Example Daily Plan (Adult) |
|---|---|---|---|
| Toddlers (1-3 yrs) | 2–4 oz-equiv | 1/2 scrambled egg, 1/4 cup beans | |
| Children (4-8 yrs) | 3–5.5 oz-equiv | 3 oz ground beef, 1 tbsp peanut butter | |
| Girls (9-18 yrs) | 4–6.5 oz-equiv | 4 oz chicken breast, 1/2 oz nuts | |
| Boys (9-18 yrs) | 5–7 oz-equiv | 5 oz lean beef, 2 tbsp hummus | |
| Women (19-59 yrs) | 5–6.5 oz-equiv | 3 oz salmon, 1 egg, 1/4 cup lentils | |
| Men (19-59 yrs) | 6–7 oz-equiv | 5 oz lean beef, 1/4 cup beans, 1/2 oz seeds | |
| Seniors (60+ yrs) | 5–6.5 oz-equiv | 4 oz turkey, 1 egg, 1/4 cup tofu |
Balancing Your Plate: Lean vs. Processed Proteins
MyPlate's guidance focuses on making smart choices within the protein group, moving away from high-saturated-fat options. The "Go, Slow, Whoa" concept helps illustrate this.
- Go Foods: Nutrient-dense options to eat regularly. Examples include skinless poultry, lean beef cuts like sirloin, salmon, eggs, and beans.
- Slow Foods: Higher in calories and/or fat. Consume in moderation. Examples include leaner ground beef, ham, and nuts and seeds (due to higher calories).
- Whoa Foods: High in fat and sodium, offering less nutritional value. Limit consumption. Examples include fatty cuts of pork and beef, bacon, sausages, and processed deli meats.
Plant-Based Protein Options
For vegetarians and vegans, MyPlate emphasizes that sufficient protein can be obtained from plant-based sources, provided a variety is consumed. Beans, peas, and lentils are highlighted and can be counted in both the Protein Foods and Vegetable groups.
Common plant-based protein options include:
- Beans, peas, and lentils (e.g., black beans, chickpeas, lentils)
- Nuts and seeds (e.g., almonds, walnuts, sunflower seeds, nut butters)
- Soy products (e.g., tofu, tempeh, edamame)
- Veggie burgers and other plant-based meat substitutes
How to Build a Healthy Protein-Rich Meal
Applying the MyPlate recommendations for protein is straightforward. At each meal, aim for your protein source to fill about a quarter of your plate. Here are a few meal ideas that incorporate MyPlate principles:
- Breakfast: A scrambled egg with a side of fruit and a slice of whole-grain toast. For vegans, try a tofu scramble.
- Lunch: A salad with grilled chicken breast or chickpeas, mixed greens, and vegetables, paired with a whole-grain roll.
- Dinner: Baked salmon served alongside a quarter-plate portion of brown rice and half a plate of steamed vegetables. For a vegetarian option, use lentil chili with brown rice.
- Snacks: A tablespoon of peanut butter with an apple or a small handful of unsalted nuts.
Conclusion
MyPlate's protein recommendations are about more than just quantity; they stress variety and nutrient quality. By choosing a mix of lean animal proteins, regular seafood, and a diverse range of plant-based options, individuals can meet their daily ounce-equivalent needs while gaining a wide array of essential nutrients. Shifting towards leaner, less processed protein sources and incorporating plant-based options can significantly improve overall dietary health. Making these conscious choices can help maintain a healthy body and reduce the risk of heart disease associated with high-fat, processed meats. Remember to consult the MyPlate website for personalized plans based on your specific calorie needs and activity levels.
For more information on the MyPlate food groups, visit the official USDA website.
