Protein
The Building Blocks for Healthy Cells and Tissue
Choose organic meat and seafood when possible
Fish & Seafood / Poultry / Beef & Pork / Dairy / Eggs / Legumes & Beans
Fish & Seafood*
3 oz Approx = 80-110 calories, 18-25 g protein depending on the food
{3 ounces is approximately the size of a deck of cards}
cod
crab meat
halibut
lobster
salmon (chose wild Alaskan if possible) 190 cal for 3 oz (higher fat)
sardines
scallops
shrimp
tilapia
trout
tuna (canned in water)
The FDA/EPA Fish Consumption Advisory informs women who may become pregnant, pregnant women, nursing mothers and the parents of young children about how to get the positive health benefits from eating fish and shellfish lower in mercury (for example, shrimp, canned light tuna, salmon, pollock, and catfish), while minimizing mercury exposure by avoiding types of fish that are higher in mercury (for example, shark, swordfish, tilefish and king mackerel).
Poultry - remove the skin for less fat
3 oz chicken or turkey breast
3 oz (1/2 cup) ground turkey or chicken breast
Beef & Pork - (look for lean meats), trim visible fat
3 oz beef or ½ cup ground beef
1.5 oz beef jerky
3 oz pork tenderloin
3 oz sliced roast beef
Dairy – choose 1% or nonfat dairy products; USDA organic when possible
8 oz (1 cup) milk - 9 g
1 cup yogurt or greek yogurt: (products will vary) look for 15g or more
½ cup cottage cheese - 14 g
1 mozzarella string cheese - 9 g
Eggs – buy organic omega-3 enriched eggs if possible
Generally, one protein serving is 2 eggs or 4 egg whites
1 large egg = 78 calories, 6 g protein
2 egg whites = 34 calories, 8 g protein
Egg substitute or egg whites in carton are other options for egg protein
Legumes & Beans 1 serving = ½ cup; 100-115 cal, 6-8 g of protein
½ cup beans, cooked or from can (kidney, black, garbanzo, pinto, etc)
8 oz soymilk
½ cup lentils
½ oz raw nuts
Hummus
Soybeans/ Edamame
