Protein Why do we need it? Proteins are a basic building block of the body. We need protein to keep our bodies in good working order, to repair body cells as they wear out, and for protecting us from bacteria and viruses. This essential nutrient can also make you feel full, so include protein with each meal. How much do we need? Adult men and women usually need 2-3 servings of protein, or 5- to 6-ounce equivalents, per day. Any extra protein will be stored in the body as fat. Protein recommendations: Go lean with protein. • Choose lean meats and poultry. Lean beef cuts include round steaks (top loin, top sirloin, and top round) and roasts (round eye, top round, and bottom round, round tip, arm, and chuck shoulder). • When selecting beef, choose cuts labeled “Choice” or “Select,” instead of “Prime.” “Prime” usually has more fat. Choose cuts with the least amount of visible fat (marbling). Even then, trim any visible fat before preparing the beef. Choose extra-lean ground beef. The label should say at least 90% lean; 93% or 95% is even better

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