Protein in diet

Alternative names:

diet and protein; essential protein; nonessential protein

Recommendations:

The body does not make more protein than usual when dietary protein is increased. The extra protein is broken down in the body and the amino acids are used for energy or turned into fat. A nutritionally balanced diet provides adequate protein. Even vegetarians are able to get enough protein if they eat the proper combination of plant proteins.

The amount of protein eaten normally in the United States is more than is recommended. Approximately 20% of the total daily calories should come from protein. Two to three servings of protein-rich food will meet the daily needs of most adults.

The following are the recommended serving sizes for protein:

• For recommended serving sizes of protein for children and adolescents see Diet for Age.
• 2 to 3 ounces of cooked lean meat, poultry, and fish (a portion about the size of a deck of playing cards)
• 1/2 cup of cooked dry beans, lentils, or legumes
• 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce of lean meat

Select lean meat, poultry without skin, fish, and dry beans, lentils, and legumes often. These are the protein choices that are the lowest in fat. For more information, see the food guide pyramid.