The MyPlate framework, developed by the U.S. Department of Agriculture (USDA), is a visual guide for building healthy meals. It illustrates five food groups: fruits, vegetables, grains, protein foods, and dairy. A core component of this model is allocating about one-quarter of your plate to protein foods. However, the actual recommended amount, measured in “ounce-equivalents,” is more nuanced and depends on individual factors like age, gender, and physical activity.
Understanding the 'Ounce-Equivalent'
MyPlate uses the term 'ounce-equivalent' to simplify tracking protein portions, as a typical ounce of cooked meat isn't the only way to measure intake. Many different foods count toward your daily protein goal. Understanding what constitutes one ounce-equivalent is key to following the guidelines accurately. For example, a single ounce-equivalent can be obtained from:
- 1 ounce of cooked lean meat, poultry, or fish
- 1/4 cup cooked beans or lentils
- 1 egg
- 1 tablespoon of peanut butter
- 1/2 ounce of nuts or seeds
- 1/4 cup (about 2 ounces) of tofu
- 1 ounce of tempeh, cooked
- 2 tablespoons of hummus
By including a variety of these foods, you can easily meet your daily requirement while also benefiting from different vitamins and minerals.
MyPlate Daily Protein Recommendations
MyPlate provides specific daily recommendations for protein foods based on different demographics. It's important to remember these are general guidelines for individuals with less than 30 minutes of moderate physical activity per day. Those who are more active may require slightly more.
Daily Protein Ounce-Equivalent Guidelines for Adults
- Women (19–30 years): 5 to 6.5 oz-equiv
- Women (31–50 years): 5 to 6 oz-equiv
- Women (51+ years): 5 to 6 oz-equiv
- Men (19–30 years): 6.5 to 7 oz-equiv
- Men (31–50 years): 6 to 7 oz-equiv
- Men (51+ years): 5.5 to 6.5 oz-equiv
These guidelines emphasize balancing intake and choosing lean or low-fat options. For instance, when selecting meat, opting for 93% lean ground beef or skinless chicken breasts can help reduce saturated fat intake.
Varying Your Protein Choices
The USDA recommends varying your protein routine to ensure you get a broad range of nutrients. While animal products are a source of complete protein, plant-based proteins like beans, peas, and lentils offer excellent sources of fiber and other vitamins. The recommendations also include incorporating at least 8 ounces of seafood each week, as many types contain healthy omega-3 fatty acids. Choosing healthier cooking methods like baking, broiling, or grilling over deep-frying is also advised to control fat intake.
MyPlate vs. Healthy Eating Plate: A Comparison
While both MyPlate and the Harvard T.H. Chan School of Public Health's Healthy Eating Plate provide excellent guidance, they have some notable differences, especially concerning protein.
| Feature | USDA MyPlate | Harvard Healthy Eating Plate |
|---|---|---|
| General Concept | Five food groups represented on a plate, including dairy as a separate component. | Allocates plate sections to fruits, vegetables, grains, and protein, with dairy and water as supplementary items. |
| Protein Proportion | Approximately one-quarter of the plate for protein foods. | Approximately one-quarter of the plate for healthy protein. |
| Protein Emphasis | Focuses on varying protein sources and choosing lean options. | Explicitly recommends fish, poultry, beans, and nuts while limiting red meat and avoiding processed meats like bacon and sausage. |
| Beverage Advice | Represents a glass of dairy next to the plate. | Recommends water, coffee, or tea, and limits milk and dairy to 1-2 servings per day. |
| Potatoes | Includes starchy vegetables like potatoes within the vegetable group. | Excludes potatoes from vegetables due to their negative impact on blood sugar. |
Building a MyPlate-Friendly Protein Routine
Achieving the recommended intake is simple with a few key adjustments. Consider these actionable steps:
- Plan your meals: Incorporate a variety of protein sources throughout your week. Aim for lean meats, seafood twice a week, and multiple plant-based options.
- Focus on lean options: When buying meat, look for lean cuts and trim any visible fat before cooking. Choose plant-based alternatives more often.
- Use portion guides: Visualize portion sizes. A 3-ounce serving of meat is about the size of a deck of cards or the palm of your hand, which can help regulate intake.
- Try new combinations: Add beans or lentils to a salad, use nut butter as a snack with fruit, or incorporate tofu into stir-fries to introduce variety.
- Cook smarter: Utilize healthy cooking methods to minimize added fats, and choose low-sodium marinades.
Conclusion
Understanding the recommended intake of protein per day according to MyPlate guidelines is an important step toward building a balanced and nutritious diet. By focusing on ounce-equivalents and varying your protein sources, you can ensure you are meeting your body's needs. Remember that these are general guidelines, and individual needs can vary based on activity level and health status. Consulting a registered dietitian can provide personalized advice if you have specific concerns. For more detailed information on serving sizes and food group recommendations, visit the official MyPlate website.
