All About Nutrition

Meat and Protein Food Group
   print page print the page   Email email the page Follow VitalHealthZone on Twitter Bookmark and Share

 

 

 

 

Foods included in the meats & protein food group

The meat and protein food group consists of the following foods (which are all high in protein):



How much of the meats & protein food group is needed

The amount of meats and protein foods required each day is dependent on the age and gender of the individual. Meats and protein foods contain high levels of protein, B vitamins, vitamin E, iron magnesium, zinc. The recommended daily intake for this food group is dependent on the age and lifestage of the individual.
** these portions are for inactive to moderately active people; for those that are more active, there is scope to have slightly higher portion sizes

  AGE
PORTION
CHILDREN 2-3 years
4-8 years
0.5
0.5
GIRLS 9-13 years
14-18 years
2
2
BOYS 9-13 years
14-18 years
2
3
WOMEN 19-30 years
31-50 years
50+ years
3-4
2
2
MEN 19-30 years
31-50 years
50+ years
5
4
5
PREGNANT & LACTATING WOMEN 19-30 years
31-50 years
50+ years
3-4
2
2

Advertisement


^ top

 

Why the meats & protein food group is good for you

The meat and protein food group is healthy because of the following important reasons:

 

^ top

 

Portion Size

Portion sizes for 1 cup (and equivalent) of meats & protein foods are shown below:

  1 portion (85g)
meats 85g cooked lean beef, veal, lamb or pork
game meat 85g cooked venison, rabbit, etc
poultry 85g cooked chicken, turkey or duck (skinless)
fish 85g cooked fish
shellfish 85g cooked shellfish (crab, lobster, clams)
eggs 1 egg
nuts & seeds 42g nuts (almonds, brazil nuts, peanuts, pistachios, hazelnuts, pecans, walnuts)
42g seeds (pumpkin, sesame, sunflower)
1 Tblsp nut butter
beans & peas 1/4 cup dried beans
1/4 cup dried peas
1/4 cup baked beans
1/4 cup soy beans
2Tblsp hummous

Advertisement


^ top

 

Important information

Protein Properties


Different Choices of Protein Foods


Great as Snack Foods


Essential Nutrients


Vegetarians and Vegans


Amount of Dietary Fat Recommended


Amount of Dietary Protein Recommended


Amount of Dietary Carbohydrate Recommended


Follow VitalHealthZone on Twitter Bookmark and Share

 

^ top

 

Last reviewed: 27 September 2007 || Last updated: 12 August 2009

 

Related Articles
references
NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

^ top