2/27/2019 is National Protein Day
Did you know that your protein needs can easily be met by eating a variety of plant foods? All foods made from beans and peas, processed soy products (such as tofu, tempeh), nuts, nut butters and seeds are considered part of the Protein Foods Group.
Because of their high nutrient content, consuming beans and peas is recommended for everyone, vegetarians and non-vegetarians alike.
Enjoy some vegetarian chili, three bean salad, or split pea soup. Make a hummus filled pita sandwich. Choose unsalted nuts as a snack and use them in salads or main dishes. Add almonds, walnuts, or pecans to a green salad.
Choose beans, peas, or soy products as a main dish or part of a meal often.
Some choices are:
Chili with kidney or pinto beans
Stir-fried tofu
Split pea, lentil, minestrone, or white bean soups
Baked beans
Black bean enchiladas
Garbanzo or kidney beans on a chef’s salad
Rice and beans
Veggie burgers
Hummus (chickpeas spread) on pita bread
Choose unsalted nuts as a snack, on salads, or in main dishes.
Some choices are:
Use pine nuts in pesto sauce for pasta.
Add slivered almonds to steamed vegetables.
Add toasted peanuts or cashews to a vegetable stir fry instead of meat.
Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.
Add walnuts or pecans to a green salad instead of cheese or meat.
The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods.
Recommended daily amounts are shown in the table below.
Daily Recommendation*
Children
2-3 years old
4-8 years old
2 ounce equivalents
4 ounce equivalents
Girls
9-13 years old
14-18 years old
5 ounce equivalents
5 ounce equivalents
Boys
9-13 years old
14-18 years old
5 ounce equivalents
6½ ounce equivalents
Women
19-30 years old
31-50 years old
51+ years old
5½ ounce equivalents
5 ounce equivalents
5 ounce equivalents
Men
19-30 years old
31-50 years old
51+ years old
6½ ounce equivalents
6 ounce equivalents
5½ ounce equivalents
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
In general, ¼ cup cooked beans, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.
The table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.
Nuts and seeds
½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
½ ounce of seeds (pumpkin, sunflower, or squash seeds, hulled, roasted)
1 Tablespoon of peanut butter or almond butter
1 ounce of nuts or seeds = 2 oz-equiv
Beans and peas
¼ cup of cooked beans (such as black, kidney, pinto, or white beans)
¼ cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas)
¼ cup of baked beans, refried beans
¼ cup (about 2 ounces) of tofu
1 oz. tempeh, cooked
¼ cup roasted soybeans
1 falafel patty (2 ¼”, 4 oz)
2 Tablespoons hummus
1 cup split pea soup = 2 oz-equiv
1 cup lentil soup = 2 oz-equiv
1 cup bean soup = 2 oz-equiv
1 soy or bean burger patty = 2 oz-equiv
Get tips, ideas, and a personalized plan to meet your food group targets. Find what works for you and your family within your food preferences, health goals, and budget. Choose My Plate
This blog is for informational purposes only. Your doctor or dietician should be consulted for any diet plan or diet change.