THE POWER OF PROTEIN
Consider Protein Density
In general, meat, fish and poultry are the most protein dense and have the most
protein for the least amount of food. Even a small amount of meat offers an
incredibly rich source of protein. To demonstrate protein density, here's what
26 grams of protein looks like:
1 serving =
75 g Cooked Beef
Peanut Butter Hummus Black Beans
Approx. 3.5 servings
(1 serving = 2 tbsp) Approx. 2 servings
(1 serving = 3/4 cup) Approx. 2.5 servings
(1 serving = 3/4 cup)
Source of nutrient values: Health Canada, Canadian Nutrient File, 2015, food codes: Beef 6172,
Peanut Butter 6289, Hummus 4870, Black Beans 3377.
Nutrient density is a term to describe the total nutrient-benefit package a food
can provide. Nutrient density is especially important to consider for younger
children. With their smaller tummies, you want to make sure they fill up with
foods that count rather than empty calorie foods.
Because each food has a unique set of beneficial nutrients, for the best
nutrition, offer kids a variety of protein-rich foods from the meat and
alternatives food group.