Eat Protein for Good Health

FoodServing SizeProtein (grams)
Steak/Fish/Chicken 3 oz.21
Eggs1 large6
Milk1 cup8
Cheese1.5 oz.7
Yogurt1 cup11
Almonds1 oz.6
Beans1/2 cup8

Protein is essential to building our skin, hair, blood, bones, and so much more.

How much do you need? MyPlate, www.myplate.gov/, recommends eating about 5 to 6.5 ounces (~66 to 80 grams) of protein foods daily for adults ages 18 years and older.

Where do you get protein? Protein is found in meat, poultry, pork, fish/seafood, dairy products, nuts, beans, legumes, and some fortified grains. These foods provide B vitamins (immunity, eyesight), iron (blood health), zinc (immunity), and magnesium (muscle and bone health).

Do you need a protein supplement? Most healthy adults do not need a protein supplement. Those who may need a protein supplement are those with health conditions (e.g., cancer or major wounds [bed sores, broken bones, surgery]), that prevent their bodies from using the proteins they eat. When choosing a supplement, consider its purpose. If wanted for muscle development, try whey protein after exercising. If needed to prevent muscle loss, use casein protein before bedtime.

Before increasing your protein intake, be sure to talk with your health care provider.

To learn more, visit Stay Independent: A healthy aging series, www.extension.iastate.edu/humansciences/stay-independent.

Sources: The Scoop on Protein Powder, bit.ly/3EMmGvz.
Protein Supplements…Are They for You?, bit.ly/3bDUwGt.

Start Simple with MyPlate

The newly updated MyPlate website can help you put the new Dietary Guidelines for Americans, 2020–2025 into practice. To get started, go to MyPlate, www.myplate. gov. Find out if you are making every bite count by taking the MyPlate Quiz. You will receive the following free, personalized resources:

  1. Start Simple with MyPlate app will help you build healthier eating habits by setting goals. You can also sync your quiz results with the app.
  2. MyPlate Plan provides a personalized plan for what and how much to eat from each food group. Join challenges, track your progress, and earn badges to celebrate successes.
  3. MyPlate Kitchen puts your MyPlate plan into action using healthy, budget-friendly recipes.

Make Every Bite Count and Start Simple with MyPlate at MyPlate, www.myplate.gov.

Source: MyPlate, www.myplate.gov

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