These foods are excellent sources of protein, essential vitamins, and minerals. Pulses, including beans, peas, and lentils, serve as fantastic alternatives to meat, offering lower fat content and higher fiber.
Some meats can be high in saturated fats. To reduce saturated fat intake, consider incorporating at least one meat-free day per week. When purchasing meat, opt for reduced-fat varieties if available, or trim off any visible skin or fat before cooking.
Let’s explore recommended serving sizes for beans and other protein sources to help you make informed dietary choices.
How Much is One Serving of Beans or Pulses?
For beans and pulses like kidney beans or chickpeas, a single serving is approximately three heaped tablespoons. This portion size ensures you benefit from their nutritional value without overconsumption.
How Much is One Serving of Fish?
A serving of oily fish, such as salmon, is about one hand-size piece. Oily fish are rich in Omega-3 fatty acids, beneficial for heart health.
Similarly, a serving of white fish is also one hand-size piece. White fish is a lean protein source, low in fat but high in protein.
For tuna, a portion is half a large tin or one small 160g tin. Tuna is a versatile and convenient source of protein.
How Much is One Serving of Eggs?
A standard serving of eggs is two medium-sized eggs. Eggs are a complete protein, providing all essential amino acids.
How Much is One Serving of Meat?
For cooked ham, a serving size is around five slices of cut ham. Ham provides protein but can be higher in sodium.
A serving of cooked chicken (skinless and with visible fat removed) is about one hand-size piece. Chicken is a popular lean meat choice.
When it comes to mince, portion sizes vary depending on fat content. A serving can be four level teaspoons of full-fat mince, eight level tablespoons of 5% reduced-fat mince, or ten level tablespoons of Quorn mince. Choosing reduced-fat options allows for slightly larger portions.
For sausages, a serving is approximately one and a quarter full-fat pork sausages, two reduced-fat pork sausages, or two and a half Quorn sausages. Again, reduced-fat options provide a bit more volume per serving.
Lastly, a serving of wafer-thin ham is around 11 slices.
Other Sources of Protein
Besides beans, meat, fish and eggs, there are other excellent protein sources.
A serving of peanut butter is two teaspoons. Peanut butter also provides healthy fats and calories.
For tofu, a portion is one palm-size piece. Tofu is a versatile plant-based protein.
A serving of unsalted nuts is one handful. Nuts are a nutritious snack but should be consumed in moderation due to their calorie density.
Finally, a serving of seeds is one tablespoon. Seeds are packed with nutrients and fiber.
Tips to Get Enough Protein Healthily
To get sufficient protein without excess fat and calories, consider these tips:
- Opt for lean meat cuts, and remove visible fat and skin before cooking.
- Limit processed meats like burgers and sausages.
- Include fish, eggs, Quorn, and beans in your diet several times per week.
- Cook using healthy methods that don’t add extra fat, such as baking, steaming, grilling, poaching, or microwaving.
Understanding appropriate serving sizes, especially for protein sources like beans, is crucial for maintaining a balanced and healthy diet. This guide helps you visualize and measure your portions effectively.
