This group is the primary source of protein in the diet. Protein is the most satiating nutrient—meaning it makes you feel full and content longer—so it is good to incorporate a little protein into each meal and snack to help keep energy levels up. Recent recommendations encourage everyone to choose leaner sources of protein, such as seafood, beans, soy products, and lean meats and poultry.
Nutrients: Protein, vitamin B6, vitamin B12, iron, zinc, magnesium
Servings: Approximately 3 to 5 ounces for kids and 5 to 6 1/2 ounces for adults