Healthy Intake:
A healthy eating pattern includes a variety of protein-rich foods. The protein food group includes a large number of foods from animal and plant sources and includes several subgroups: seafood; meat, poultry, and eggs; nuts, seeds, and soy products. Pulses (beans and peas) can also be considered part of the protein food group and vegetables (see the call box on legumes (beans and peas)). Protein is also found in other foods (such as dairy products). The healthy American protein recommendation for a 2,000-calorie eating pattern is five and a half ounces of protein per day.
Main nutritional contribution:
Protein foods are important sources of nutrients in addition to protein, including vitamin B (such as niacin, vitamin B12, vitamin B6 and riboflavin), selenium , choline, phosphorus, zinc, copper, vitamin D and vitamin E). For example, meat provides the most zinc, while poultry provides the most niacin. Meat, poultry, and seafood can provide heme iron, which is more bioavailable than the non-heme iron found in plants. Heme iron is especially important for children and women who may be pregnant or are pregnant.
In addition to nearly all polyunsaturated omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), seafood provides the most vitamin B12 and vitamin D . Eggs provide the most choline, and nuts and seeds provide the most vitamin E. Soy products are a source of copper, manganese, and iron, as are beans.
Notes:
To allow for balance and flexibility in food groups, the Healthy American Style Eating Pattern includes weekly recommended foods: seafood; meat, poultry, and eggs; Nuts, seeds and soy products. The 2,000-calorie specific recommendation also includes eating at least 8 ounces worth of seafood per week (see call box on seafood). Half an ounce of nuts or seeds is equivalent to one ounce of protein, and because they are high in calories, they should be eaten in small portions and used in place of other protein foods rather than added to the diet.
When choosing protein foods, nuts and seeds should be unsalted, and meats and poultry should be consumed in lean forms. Processed meats and poultry are sources of sodium and saturated fat, and intake of these products can be regulated as long as sodium, saturated fat, added sugars, and total calories are within the limits of the resulting dietary pattern. Protein foods derived from plants make options more suitable for vegetarians.