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