GO LEAN WITH PROTEIN

The MyPlate Protein Foods Group

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition SpecialistStacy Wang, R.D., L.R.D., Extension Associate

Powerful Proteins

Protein

Building block for the body

Good source of B

vitaminsGood

source of iron, zinc

and magnesium

NDSU Extension Service

MyPlate

Recommendations depend on:

Age Gender

Activity level

Keep this in mind

NDSU Extension Service

Servings Are Measured In Ounce Equivalents

What counts as an ounce?

1 ounc

e

1 ounce cooked lean beef

1 egg

¼ cup cooked beans

NDSU Extension Service

Choose Lean Protein

Try 93% or 95% lean ground beef

Select lean beef cuts such as round steak, roasts, top loin and top sirloins

Choose boneless, skinless poultry cuts such as chicken breasts or turkey cutlets

Select lean pork cuts such as pork loin, tenderloin, center loin and ham

Try lean or low-fat turkey, roast beef and ham from the deli

NDSU Extension Service

Tips for Preparing Lean Protein

Before cooking, trim away visible fat from meat and poultry

Broil, grill, roast, poach or boil instead of pan or deep frying

Drain off fat when cooking

Skip or reduce breading on meats, poultry and fish

Skip or reduce high-fat sauces and gravies added to meats

NDSU Extension Service

Keep in Mind

Separate raw, cooked and ready-to-eat

foods

Store raw meat, poultry and seafood on bottom

shelf in fridge

Wash kitchen counters, cutting

boards, etc., with hot,

soapy water after contact

with raw meats and

seafood

Use a food thermometer and cook to

recommended internal

temperature

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More to Consider

Defrost foods in

refrigerator,

microwave or under

cold, running water

Marinate foods in

the fridge and discard

unused marinade

Refrigerate or freeze

perishable foods

within two hours

Avoid partially cooked

meats and eggs

NDSU Extension Service

Daily Recommendations*

Children 2 to 3 years old4 to 8 years old

2 ounce equivalents4 ounce equivalents

Girls 9 to 13 years old14 to 18 years old

5 ounce equivalents5 ounce equivalents

Boys 9 to 13 years old14 to 18 years old

5 ounce equivalents6 ½ ounce equivalents

* For those who get less than 30 minutes of physical activity

NDSU Extension Service

Daily Recommendations*

Women

19 to 30 years old31 to 50 years old51 + years old

5½ ounce equivalents5 ounce equivalents5 ounce equivalents

Men

19 to 30 years old31 to 50 years old51 + years old

6½ ounce equivalents6 ounce equivalents5½ ounce equivalents

NDSU Extension Service

* For those who get less than 30 minutes of physical activity

Want More Information? Visit

www.ChooseMyPlate.gov to personalize your food plan

Check out www.ndsu.edu/eatsmart for nutrition, food safety and health information

December 2012