Revised

Editor's note
The following abstract describes a publication that is available as a downloadable PDF.
See the companion publication N1112, Protein handout.

Poster

Sarah Wood
Assistant Extension Professor, Department of Health Sciences

Tammy Roberts
Nutrition and Health Extension Specialist

This poster highlights different protein choices, reviews nutrients and fat provided, and provides tips for making lean protein choices and incorporating a variety of protein foods into a healthy diet. 

Topics

  • Nutrition
  • Health
  • Protein
  • Lean
  • Nutrients
  • Seafood
  • Nuts
  • Seeds
  • Vegetarian
  • SNAP

Pages

  • One 24 x 36 inches poster

See poster content below.


Protein Foods

Why is protein important?

  • Every cell in your body contains protein.
  • Protein helps build and repair body cells.
  • Protein provides energy.
  • Protein helps build and repair muscles as well as helping your muscles contract.
  • Protein plays a role in ensuring your heart beats properly.

egg

Protein foods come from plant and animal sources.

Plant protein foods

  • Beans
  • Lentils
  • Tofu
  • Seeds
  • Nuts
  • Seed and nut butters

Animal protein foods

  • Beef
  • Pork
  • Poultry
  • Fish and other seafood
  • Eggs
  • Wild game

Vary your protein foods.

  • Choose plant proteins often.
  • Eat seafood twice per week.
  • Choose nuts as a snack or salad topping.
  • Replace meat or poultry with beans or tofu.
  • Try an egg dish as a main course.

bean dip

Choose protein foods wisely.

  • Fish, nuts and seeds contain healthy fat. Choose them often.
  • To decrease saturated fat and cholesterol, choose lean cuts of meat such as “loin” or “round.”
  • Bake, broil, boil, grill or roast meat and poultry rather than frying.
  • Go easy on processed meats as they are high in sodium.

Stretch your food dollar.

  • Casseroles and soups help stretch your protein food dollar.
  • Try making tacos with lentils or beans.
  • Plan two meals with one protein food. For example, bake a whole chicken for one meal and use the leftovers for a casserole or soup.

Funded in part by USDA SNAP.
For more information, call MU Extension’s Show Me Nutrition line at 1-888-515-0016.
Need help stretching your food dollars? Contact your local resource center or go online to mydss.mo.gov/food-assistance/food-stamp-program.