Eat a variety of Protein foods

Updated: Dec 20, 2018

Meat, poultry, seafood, fish, dry beans and peas, eggs, processed soy products, tofu, peanut butter, nut and seeds.




An adult serving of meat or poultry is about 3 ounces - which is the size of a deck of cards. A preschool child's serving is about 1 to 2 ounces. It will be easy to make half your plate fruits and vegetables if your protein and grain foods are normal sized, not supersized. Serve a healthy plate.


Choose lean meat and poultry:

-Beef, ham, lamb, pork, veal

-Venison, bison, rabbit, and other game meats

-Chicken, duck, goose and turkey

Lean ground beef, pork, turkey and lamb (at least 90% lean)


Eat a variety of Seafood

-Prepare meals with seafood at least twice a week. Serve 8 ounces or more of cooked seafood each week for adults, less for children.

Choose some seafood that is rich in omega 3 fatty acids - such as salmon, trout and sardines.


“Enjoy your food, but eat less”

Cook with dry beans and peas.

They are excellent sources of plant protein, iron, zinc, dietary fiber and other nutrients.

Eat a variety of beans and peas - Kidney beans, pinto beans, lima beans, black-eyed peas, lentils and others.

Beans and peas are not just for vegetarians. WE all should enjoy them!

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Make dishes with beans and small amount of meat - chili, chicken and bean burritos, navy bean and ham soup.

Make dishes with beans and no meat - Beans burritos, red beans and rice.


KEEP it Lean

-Trim extra fat off the meat before cooking.

-Broil, grill, roast, poach or boil meat, poultry or fish.

-Remove skin from chicken before cooking.

-Drain off any extra fat while cooking.

-Pat cooked ground meats with a paper towel to remove extra fat.

Make a healthy choice

-Choose deli turkey, ham and roast beef...instead of regular bologna and salami.

-Prepare meals with fresh meats...instead of processed meats.

-Choose a hamburger...instead of hot dogs.

-Bake or grill chicken legs...instead of chicken nuggets.

-Offer grilled or stir fried chicken strips...instead of chicken nuggets.

Stir fried chicken strips

1. Cut a chicken breast without skin into strips or chunks.

2. Heat a small amount of oil in a skillet.

3. cook and stir chicken until meat is no longer pink.

4. Season with salt and pepper.

Chicken strips are a fun finger food.

Add chicken strips to noodle or rice dishes, quesadillas, tacos and salads.


Eat some foods less often

-Fried chicken and fried fish

-Breaded meats - chicken nuggets, fish sticks

-Rib, ribeye steak

-Ham, sausage, bologna, hot dogs


Processed meats can be high in fat and sodium. READ the LABEL and choose foods lower in sodium and fat.

Choosemyplate.gov - This is general information; medical advice should be obtained from your health care provider.


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