Nutrition & Foodservice Edge Magazine - July/August 2024 - 8

THE POWER OF PROTEIN: BENEFITS AND
MENU CONSIDERATIONS
ANIMAL PROTEIN SOURCES
Protein Source
Beef, top sirloin, steak,
separable lean only,
trimmed to 0 " fat, select,
cooked, broiled
Chicken, broiler or fryers,
breast, skinless, boneless,
meat only, cooked, grilled
Pork, fresh, loin, center
loin (chops), bone-in,
separable lean and fat,
cooked, broiled
Fish, salmon, Atlantic,
farmed, cooked, dry heat
Milk (whole, 2%, 1%, skim)
Yogurt, Greek, nonfat milk,
fruit
Eggs, Grade A, large, egg
whole
Serving
Size
3 oz.
Protein
in Grams
26 g
Animal vs. Plant-Based Sources
3 oz.
26 g
3 oz.
22 g
3 oz.
1 cup
5.3-oz.
container
1 egg
19 g
8 g
12 g
6 g
Both types of protein can be included in a balanced diet.
Animal sources of protein generally contain all the essential
amino acids (the amino acids our bodies can't make and
need to obtain from food), making them a complete protein.
Most plant-based protein sources are incomplete, meaning
they fall short in one or more essential amino acids.
However, serving a wide variety of plant-based proteins
throughout the day can provide a complete amino acid
profile. Incorporate proteins from different categories like
grains, legumes, and nuts and seeds. For example, a vegan
menu might serve whole grain toast with peanut butter as
part of breakfast; a lentil, vegetable, and brown rice soup at
lunch; trail mix for a snack; and black bean tacos for dinner.
Focusing on variety helps ensure that you're providing all
essential amino acids.
PLANT PROTEIN SOURCES
Protein Source
Brown rice, medium grain,
cooked
Beans, black, mature
seeds, cooked, boiled
Tofu, firm, prepared with
calcium sulfate and magnesium
chloride (nigari)
Soy milk
Oat milk, original
Almond milk,
unsweetened
Peanut butter, creamy
Bread, whole-wheat,
commercially prepared
Oats, raw
Lentils, mature seeds,
cooked, boiled, with salt
Data from USDA Food Central
Serving
Size
1 cup
1 cup
1/2 cup
1 cup
1 cup
1 cup
2 Tbsp
1 slice
1/2 cup
(1 cup
cooked)
1 cup
Protein
in Grams
4.5 g
15 g
11.5 g
8 g
2 g
1.5 g
7 g
4 g
5 g
18 g
Keep in mind that animal proteins generally provide the
largest amount of protein in the smallest volume of food.
Because of this, animal protein sources are often helpful in
older adults with reduced appetite. Eating a small portion
can provide them with quite a bit of protein. For example,
serving 3 ounces of lean sirloin steak-about the size of a
deck of cards-provides about 26 grams of protein. Someone
would have to eat around 1 ½ cups of black beans with 1
cup of brown rice to reach the same amount of protein. The
volume can be problematic if appetite is low.
Overall, consider the preferences and needs of your audience
when choosing protein sources for your menu. You'll likely
want to include a variety of both options. You can see sample
animal and plant sources with their protein content in the
sidebar.
Nutrient Density
Many sources of protein also provide additional nutrients,
and these vary based on the type of food. For example:
* Dairy products provide calcium and Vitamin D, essential
for bone health.
* Fatty fish provides omega-3 fatty acids, which are
important for brain and heart health.
* Beans supply dietary fiber to support the digestive system.
* Eggs provide choline, linked to cognitive health.
* Oats deliver beta-glucan, a soluble fiber that's beneficial
for cholesterol.
* Nuts contain antioxidants, which can help fight cell
damage.
8 NUTRITION & F OOD SER VICE EDGE | JULY-AUGUST 2024
Nutrition & Foodservice Edge Magazine - July/August 2024

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