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Proteins Food Group

Daily requirement by age and gender. Proteins include meats poultry Nuts and seeds dried Legumes

1. Protein Foods
2. Daily Requirements
3. Health Considerations
4. Nutrition

Protein Foods

This group consists of meat, poultry, fish, dry beans, eggs, and nuts. Dry beans are included among Proteins as well as Vegetables.

Meats

Beef and Pork are not a common staple in India. Common meats used in India are Lamb, Goat, Rabbit and Venison.

Poultry

Turkey is not a common staple in India. Common poultry is Chicken, Duck, Fakta, and Chicken & Duck eggs.

Dry beans & Peas, Lentils

USDA includes this in both the Protein and Vegetable food groups. This is a major food group in Indian diet for both the vegetarians and non-vegetarians. Items included are Garbanzo beans, Black Matpe, Mung, Rajma Red Kidney beans, Soya beans. Actual products made are Dal, and increasingly Tofu.

Nuts & Seeds

Almonds (High in Vitamin E and folate), Cashews, Peanuts, Pine nuts (Chilgoza), Hazelnuts (filberts), Pumpkin seeds, Watermelon seeds, Cantaloupe seed, Pecan, Pistachio, Sesame seed, Poppy seed, Sunflower seeds, Walnuts.

Fish & Seafood

Cod, Salmon, Mussel, Shrimp
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Daily Requirements

Serving size: One Ounce Equivalence

1 Ounce of cooked lean meat
1 Ounce of cooked Poultry without skin
¼ cup cooked dry beans
1 Egg
½ ounce of nuts and seeds
¼ cup firm Tofu
1 ounce cooked tempeh

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Health Considerations

1. Meats, Poultry and some seafood  are high in saturated fats that can raise bad Cholesterol (LDL) increasing risk of coronary heart disease. Always trim as much visible fat as possible. Remove skin from the poultry (Chicken).
2. All animal foods are high in n cholesterol. it is specifically high in organs (liver) and egg yolk.
3. Fish, Nuts and seeds contain monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). These are essential fats. Some fish (such as salmon and  trout) are high in a type of PUFA called “omega-3 fatty acids".  The omega-3 fatty acids reduce the risk  of cardiovascular disease. 
4. Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids, and some (sunflower seeds, almonds, hazelnuts) are good sources of vitamin E.
5. Vegetarians do get enough proteins from dried beans and nuts. They must select wide variety of nuts and beans. Strictly Vegans, should consider taking Nutritional Yeast for Vitamin B12.
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Nutrition

Foods in this group provide protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.
B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation.
Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
Magnesium is used in building bones and in releasing energy from muscles.
Zinc is necessary for biochemical reactions and helps the immune system function properly.
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