Protein provides fuel and is an important part of our daily diet. Most Americans get enough protein, but need to focus on making leaner protein selections. Meat, poultry, seafood, beans and peas, eggs, soy products, nuts and seeds are all considered in the protein group. A variety of foods from the protein group can improve nutrient intake and health benefits.
The amount of protein needed varies on age, gender and activity level; but a good rule of thumb is 3 palm sized portions daily. One-quarter of your plate should include protein. From those protein choices, 8 ounces weekly should come from cooked seafood.
For one ounce portion equivalents see chart.
Nutrients and Health Benefits:
Protein food choices not only provide essential protein, but B vitamins, vitamin E, iron, zinc and magnesium.
- Proteins are building blocks for bones, muscles, cartilage, skin and blood
- B Vitamins help the body release energy, play a role in the nervous system function, help build tissues and aid in the formation of red blood cells
- Iron carries oxygen in the blood
- Magnesium is used in building bones and releasing energy from muscles
- Zinc is an essential part of the immune system
For more healthy tips visit MMHD.
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