It can be a surprise to find out how often you eat more than the suggested amount of protein. But, simply cutting back on other food groups to keep your calories in line won’t solve the problem because you’ll be missing out on the nutrients those food groups give you. In addition to watching how much food with protein you eat, try to choose lean or low-fat foods. Higher fat choices count as added fats and oils . Try to eat seafood instead of meat at least twice a week to balance your proteins.
Here's a Tip
Are you confused about whether beans, peas, and foods made from soybeans should be counted as vegetables  or protein foods? It’s up to you. Here’s an example: if you eat ½ cup of baked beans with dinner, you get to choose whether to count the beans as ½ cup of vegetables or 2 ounces of protein foods, depending on what else you’ve eaten during the day.
One ounce serving equals:
|12 almonds, 24 pistachios, or 7 walnut halves||Half ounce seeds such as hulled and roasted pumpkin, sunflower, or squash seeds||Tablespoon peanut butter|
|Half cup split pea, lentil, or bean soup||Quarter cup cooked beans||Quarter cup tofu|
|One egg||Falafel patty (2-1/4 inches, 4 ounces)||Two tablespoons hummus|
What's On Your Plate? is based on the nutrition recommendations for older adults in the Dietary Guidelines for Americans, 2010  from the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).