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What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA http://www.choosemyplate.gov/food-groups/protein-foods.html
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Home > 1.
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What Foods Are in the Protein Foods Group? 4.
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Topics
Food Groups Overview 1.
Fruits 2.
Vegetables 3.
Grains 4.
Protein Foods
What's in the Protein Foods Group? 1.
How Much Is Needed? 2.
5.
What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA http://www.choosemyplate.gov/food-groups/protein-foods.html
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What Counts as an Ounce? 3.
Nutrients and Health Implications 4.
Tips for Making Wise Choices 5.
Vegetarian Choices 6.
Dairy 6.
Oils 7.
Protein Foods
What Foods Are in the Protein Foods Group?
All foods made from meat, poultry, seafood, beans and peas, eggs,
processed soy products, nuts, and seeds are considered part of the Protein
Foods Group. Beans and peas are also part of the Vegetable Group. For
more information on beans and peas, see Beans and Peas Are Unique
Foods.
Select a variety of protein foods to improve nutrient intake and health
benefits, including at least 8 ounces of cooked seafood per week. Young
children need less, depending on their age and calorie needs. The advice to
consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans
and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
View the Protein Foods Group Food Gallery
Commonly eaten protein foods
Meats*
Lean cuts of:
beef
ham
lamb
pork
veal
Game Meats
What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA http://www.choosemyplate.gov/food-groups/protein-foods.html
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bison
rabbit
venison
Lean Ground Meats
beef
pork
lamb
Lean luncheon or deli meats
Organ Meats
liver
giblets
Poultry*
chicken
duck
goose
turkey
ground chicken and turkey
Eggs*
chicken eggs
duck eggs
Beans and Peas
bean burgers
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA http://www.choosemyplate.gov/food-groups/protein-foods.html
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split peas
white beans
Processed Soy Products
tofu (bean curd made from soybeans)
veggie burgers
tempeh
texturized vegetable protein (TVP)
Nuts and Seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
Seafood*
Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna
What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA http://www.choosemyplate.gov/food-groups/protein-foods.html
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Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp
Canned fish such as:
anchovies
clams
tuna
sardines
*Selection Tips
Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef
(75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty calories
(calories from solid fats or added sugars).
If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick
margarine, this also counts against your maximum limit for empty calories (calories from solid fats and
added sugars).
Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies,
herring, Pacific oysters, and Atlantic and Pacific mackerel.
Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium.
Check the Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have
been enhanced with a salt-containing solution also have added sodium. Check the product label for
statements such as self-basting or contains up to __% of __, which mean that a sodium-containing
solution has been added to the product.
Choose unsalted nuts and seeds to keep sodium intake low.
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Food Groups & Related Topics
Fruits
Vegetables
Grains
Protein Foods
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What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA http://www.choosemyplate.gov/food-groups/protein-foods.html
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What Are Protein Foods? - Food Groups - ChooseMyPlate.gov - USDA http://www.choosemyplate.gov/food-groups/protein-foods.html
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