The Importance of the MyPlate Protein Group
The USDA's MyPlate program provides a clear, visual guide to healthy eating, dividing a plate into sections for fruits, vegetables, grains, and protein, with a separate cup for dairy. The protein section, represented in purple, serves as a powerful reminder to include protein-rich foods in our daily diet. It is not just about meat; the group encompasses a wide variety of foods including seafood, poultry, eggs, beans, peas, lentils, nuts, and seeds. A core message from MyPlate is to "vary your protein routine" to ensure you receive a range of essential nutrients. This guidance helps ensure a balanced intake and encourages incorporating plant-based options more frequently.
Benefit 1: The Role of Protein in Building and Repairing Body Tissues
One of the most fundamental answers to "what are two health benefits of eating protein MyPlate?" is its role as the body's primary builder and repairer. Every cell in the human body contains protein, which is composed of amino acids—the so-called "building blocks of life". MyPlate emphasizes that protein foods are critical for building and maintaining all body tissues, including bones, muscles, cartilage, skin, and blood.
Supporting Muscle Health and Recovery
For physically active individuals, protein is essential for muscle growth and recovery. During exercise, muscle fibers undergo microscopic tears. Adequate protein intake provides the amino acids needed to repair these fibers, making muscles stronger over time. MyPlate and other health sources recommend consuming a protein-rich snack soon after exercise when muscles are most receptive to nutrient absorption. This is crucial not only for athletes but also for maintaining muscle mass as we age, a condition known as sarcopenia. Protein also supports overall recovery by helping to produce enzymes, hormones, and immune cells.
The Building Blocks for Healthy Body Systems
Beyond muscles, protein's building and repairing function extends to vital body systems. It is essential for producing enzymes that aid in digestion, hormones that regulate metabolism and growth, and antibodies that provide immune defense. MyPlate reminds us that choosing a variety of protein sources, like those rich in omega-3 fatty acids from seafood, can provide additional nutrients that support overall body function.
Benefit 2: The Contribution to Satiety and Weight Management
The second major health benefit is protein's powerful effect on satiety, or the feeling of fullness. This plays a significant role in managing appetite and can be a valuable tool for weight management. Protein takes longer to digest than carbohydrates and fats, which helps you feel satisfied for an extended period after a meal.
Controlling Hunger and Cravings
The satiating effect of protein is not just a feeling; it is supported by hormonal science. Consuming protein has been shown to reduce levels of ghrelin, the "hunger hormone," while increasing levels of appetite-suppressing hormones like glucagon-like peptide-1 (GLP-1). This hormonal regulation helps to curb cravings and the desire for late-night snacking. For those looking to manage or lose weight, replacing some calories from fats and carbs with protein can naturally lead to reduced overall calorie intake.
Boosting Metabolism
Protein also has a higher thermic effect of food (TEF) compared to other macronutrients, meaning the body burns more calories digesting it. This metabolic boost further contributes to weight management and helps maintain a healthy metabolism, even during weight loss. By preserving lean muscle mass, which is more metabolically active than fat, a high-protein diet can also help prevent the metabolic slowdown often associated with dieting.
Making MyPlate Protein Choices
MyPlate's guidance emphasizes choosing leaner options within the protein group and varying your sources. This is key to receiving a wide array of nutrients without excessive saturated fat. The following table compares lean and less-lean protein options to help guide your choices:
| Feature | Lean Protein Choices | Less Lean Protein Choices |
|---|---|---|
| Meat | Skinless chicken breast, pork loin, 93% lean ground beef | Fatty cuts of beef (e.g., brisket), regular ground beef |
| Seafood | Salmon, trout, tuna, anchovies | Fried seafood, fish high in mercury |
| Plant-Based | Beans, peas, lentils, tofu, edamame | Processed vegetarian meats with high sodium |
| Dairy | Low-fat or fat-free dairy products | Full-fat dairy, cheese spreads |
| Nuts & Seeds | Unsalted nuts and seeds (in moderation) | Salted nuts, excessive nut butters |
| Cooking Method | Grilling, baking, broiling, poaching | Deep-frying, pan-frying in butter |
Conclusion
The protein group is a vital component of the MyPlate healthy eating plan, offering several critical health benefits. The two standout advantages are its role in building and repairing tissues throughout the body, including muscles and organs, and its ability to promote satiety, which aids in effective weight management. By following MyPlate's advice to vary your protein routine, choose lean sources, and incorporate plant-based options, you can maximize these benefits. Including a variety of foods from this group ensures you receive not only high-quality protein but also essential nutrients like B vitamins, iron, and zinc, all contributing to a healthier body.
For more detailed guidance and tools on portion sizes, visit the official MyPlate website at the U.S. Department of Agriculture.
