Vary your protein routine

Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products,
nuts, and seeds) sources. We all need protein-but most Americans eat enough, and some eat more than they
need. How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day
depending on overall calorie needs.

1 Vary your protein food choices

Eat a variety of foods from the Protein Foods Group
each week. Experiment with beans or peas, nuts,
soy, and seafood as main dishes.

2 Eat seafood in place of meat or poultry twice a week

Select a variety of seafood, including those that are
higher in oils and low in mercury,
such as salmon, trout, and herring.

3 Select lean meat and poultry

Choose lean cuts of meat like round or sirloin and
ground beef that is at least 93% lean. Trim or drain
fat from meat and remove poultry skin.

4 Save with eggs

Eggs can be an inexpensive protein option and part
of a healthy eating style. Make eggs part of your
weekly choices.

5 Eat plant protein foods more often

Try beans and peas (kidney, pinto, black, or white
beans; split peas; chickpeas; hummus), soy products
(tofu, tempeh, veggie burgers), nuts, and
seeds. They are lower in saturated fat and
some are higher in fiber

6 Consider nuts and seeds

Choose unsalted nuts or seeds as a snack, on salads,
or in main dishes. Nuts and seeds are a concentrated
source of calories, so eat small portions to keep calories in
check.

7 Keep it tasty and healthy

Try grilling, broiling, roasting, or baking-they don’t
add extra fat. Some lean meats need slow, moist
cooking to be tender-try a slow cooker for them. Avoid
breading meat or poultry, which adds calories.

8 Make a Healthy Sandwich

Choose turkey, roast beef, c~nned tuna or salmon, or peanut butter for sandwiches.Many deli meats, such as regular bologna or
salami, are high in fat and sodium-make them occasional treats only.

9 Think small when it comes to meat portions

Get the flavor you crave but in a smaller portion.
Make or order a small turkey burger or a “petite” size steak.

10 Check the sodium

Check the Nutrition Facts label to llmrt sodium.
Salt is added to many canned foods-including
soups, vegetables, beans, and meats. Many processed
meats–such as ham, sausage, and hot dogs-are high in
sodium. Some fresh chicken, turkey, and pork are brined in a
salt solution for flavor and tenderness.