Protein: The correct portion

Protein, an essential macronutrient, is commonly overconsumed in the American diet. It plays an important role in chemical reactions in the body and builds the body in the form of muscles and tendons. Protein aids satiety and helps build a lean body mass. The problem in the diet of Americans is purely eating too much protein which is a key contribution of the current obesity epidemic. A key to resolving the over consumption of protein would be better education about the role of protein in the diet and the amount that is required in the diet.

Many Americans are not aware of what the actual serving size for protein sources are. It is easily understood that they would be confused because the smallest size steak that can typically be ordered in a restaurant is around 8 ounces. According to the USDA food guide pyramid, the average adult needs approximately 5 to 7 ounces a day. Obviously if a person has already consumed protein at breakfast like eggs, protein at lunch like a chicken sandwich, and then goes out for dinner at a steak house, the person will intake way to much protein!

Other protein sources like nuts, nut butters, seeds, dairy, and beans must also be considered. It is good to consume a variety of protein sources while meeting the recommended RDA's. A 3 ounce portion size of meat is about the size of a deck of cards. A serving of peanut butter, which is 2 tablespoons, equivalents to a 2 ounce serving of protein is about the size of a ping pong ball. One egg would equivalent to one ounce of protein. A half a cup of beans would equal a 2 ounce serving. Two tablespoons of hummus equals 1 serving. A fourth of a cup of nuts would equal a 1 ounce serving. It is important to consume other types of protein such as nuts, bean, and seeds because of added fiber, healthy fats such as monounsatured fat and they have less overall saturated fat than meat.

A great source to learn more about correct portions sizes of protein rich foods (mainly pertaining to the "meat and beans group") is http://www.mypyramid.gov/.


Resources:
1) (2009, April). What counts as an ounce?. Retrieved August 5, 2009, from MyPyramid.gov Web site: http://www.mypyramid.gov/pyramid/meat_counts.html
2)Baranowski T, Berenson G, Cullen K, Nicklas T, (2001).Eating Patterns, Dietary Quality and Obesity. Journal of the American College of Nutrition, 20(6), 599-608.
3) Fulgoni, V (2008).Current protein intake in America: analysis of the National Health. The American Journal of Clinical Nutrition, 87, 1554-1557.