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Protein is an essential nutrient for muscle building, skin repair, and bone strengthening. It is made up of many amino acids; both essential and non-essential amino acids. Protein can be found in meats, poultry, fish, legumes, nuts, and milk.

Best examples of protein are:

  • Lean meats, such as chicken
  • Eggs
  • Nuts, such as almonds (2T is a serving size)
  • Fish (at least 2 times a week)
    • Fish is a great source of omega 3 fatty acids, for heart health, and the immune system
  • Dry beans and peas; these help lower fat in the blood, and are a great source of fiber


*Recommended serving size for protein is about 3 ounces,

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or the size of a deck of cards. Another reference for the size of a portion of meat is about the size of your palm, minus the fingers.

Want to learn more? Check out Harvard's nutrition source about protein!

Last updated: 12/16/2014 5:03:20 PM