Proteins are known as the building blocks of life.  Protein is needed for all the body functions and helping to maintain and grow body tissues.  It is important that we meet our daily protein needs to achieve good health.  You may have high protein needs or you may need to limit your daily protein intake.

Meat, poultry, fish, eggs, and dairy products are high quality protein.  At least two-thirds of your total protein intake should be from these sources.  Vegetable and grain products are lower quality proteins and may make up the rest of your total protein intake.

Foods that contain protein are put into groups.  The groups include the milk, meat and meat substitutes, vegetables and grain product groups.  The number of servings you need to eat from each group is listed below.  If you are someone who needs to restrict your protein intake, you will also find a list of foods which you will also need to limit.

Your daily goal for protein is ___________________________grams.

Each choice provides 8 grams protein.  Each of the items that follow is equal to 1 choice.

1 cup milk, all kinds

1 ounce cheese

1 cup yogurt

¼ cup cottage cheese*

1 cup light cream or half and half

1 cup milk pudding

¾ cup custard

1 cup cream soup, made with milk*

1 cup ice cream

Each choice provides 7 grams protein.  Each of the items that follow is equal to 1 choice.

1 egg, large

1/4 cup egg substitute

1 ounce beef, lamb, pork, poultry, or fish

¼ cup cottage cheese*

1 hot dog or 2 small sausages*

⅓ cup or 5-6 oysters

½ cup tofu, soft type

1/4 cup tofu, firm type

¼ cup salmon, tuna, crab, lobster, clams

1 ounce or 5 medium shrimp

1 slice cold cut (4½ inches by ⅛ inches)
2 ounces vegetarian meat analog (Boca Burgers® , Garden Burgers®)

½ cup cooked soybeans, pinto beans, navy beans, black beans, lentils, or split peas

2 Tablespoons peanut butter

Breads and cereals ______________ choices daily

Each choice provides 2 grams protein.  Each of the items that follow is equal to 1 choice.

1 biscuit (2 inch)

1 slice bread

½ hamburger bun

1 dinner roll

3 Tablespoons Grapenuts®

6 saltines

½ cup cooked rice

1 pancake (4 inch)

½ cup cooked cereal

1 muffin

¾ cup dry cereal, flakes

6 graham crackers (2½ inch square)

2½ tablespoons flour

½ cup cooked pasta

1 doughnut

½ cup flavored gelatin

1 cup popcorn*

20 potato chips*

16 ounce ale or beer

2 tablespoons cream cheese

3 tablespoons gravy or white sauce

1/10 of a 9 inch fruit pie

2 sugar wafer cookies

2 sugar or sandwich cookies

4 shortbread cookies

These foods contain little or no protein and may be eaten when you want.  This list is useful to those people needing to restrict the protein in their diet.

Soft drinks or Kool-Aid^®

Broths or bouillon*

Fruits and vegetables

Herbs and spices

Catsup or mustard

Lemon juice

Vinegar

Oils, butter, margarine, shortening, or mayonnaise

French or Italian dressing

Sugar, honey, syrup, or molasses

Jams and jellies

Hard candy, mints, or gum drops

Candies without chocolate, eggs, milk, or nuts

Chewing gum

Frosting without chocolate, eggs, milk, or nuts

Items that contain alcohol à