Proteins
Aim for more: Fish, lean meat, lean poultry, nuts, soy, tofu, and beans.
Aim for less: Processed meats


Choose Often
- Saturated Fat: ≤ 2 g
- Sodium: ≤ 230 mg
- Added Sugar: ≤6 g
Examples:
- Fish, lean meat, seafood, eggs, lean poultry, nuts, soy, tofu, peas, and beans
- Seeds, veggie burgers, tofu, tempeh, legumes

Choose Sometimes
- Saturated Fat: 2.5-4.5 g
- Sodium: 231-479 mg
- Added Sugar: 7-11 g
Examples
- Lean beef, lean pork

Choose Rarely
- Saturated Fat: ≥5 g
- Sodium: ≥480 mg
- Added Sugar: ≥12 g
Examples
- Processed meats (e.g., sausage, hot dogs, and deli meat)
- Canned beans with high sodium