Guidelines
For your best health, you should eat animal protein every day. How much
you need depends on how much you weigh. Find your weight on the list below to see
how many protein servings you need each day.
|
if you weigh: |
you need:
|
88 pounds (40 kilograms)
|
4 servings
|
110 pounds (50 kilograms)
|
5 servings
|
132 pounds (60 kilograms)
|
6 servings
|
154 pounds (70 kilograms)
|
7 servings
|
176 pounds (80 kilograms)
|
8 servings
|
198 pounds (90 kilograms)
|
9 servings
|
220 pounds (100 kilograms)
|
10 servings
|
Your
weight: ______pounds (_______kilograms)
Your protein needs: _______ servings |
"Wait a minute," you say. "I can't eat that many servings in one day!"
Actually, a protein serving is probably not as large as you think. For example, 1 protein
serving equals:
- 1 oz meat, fish, poultry or cheese.
- 1 c milk or yogurt.
- 1 egg.
- 1/4 c tuna, salmon, crab, lobster or cottage cheese.
- 2-3 shrimp, oyster, scallops.
- 3/4 c pudding or custard.
- 1/3 c powdered milk.
|
|
|
| Since an average
hamburger patty is 3 ounces, eating one hamburger will give you 3 protein servings. A
2-egg omelet supplies you with 2 protein servings. Here are more examples:
3" x 4" beef steak (4 oz)
|
= |
4 protein servings
|
1 pork chop (3 oz)
|
= |
3 protein servings
|
1/2 chicken breast (3 oz)
|
= |
1 1/2 protein servings
|
1 chicken drumstick (1 1/2 oz)
|
= |
1 1/2 protein servings
|
3" x 3" fish fillets (3 oz)
|
= |
3 protein servings
|
|
A good rule to remember: a serving of animal protein the size of a deck of cards is about
3 ounces, or 3 protein servings. |
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