Daily Recommendations: How much protein to offer each day

 

Include meat and plant-based proteins throughout each week. Aim to include seafood 2 times each week. 

Use these daily protein recommendations as a guide (not a rule).  

Notice that portion sizes are different for toddlers, preschoolers, and adults. These numbers are averages. Each person's needs will be different based on their age and activity levels. 

1 year old. Offer 4 toddler-sized portions each day.

1 TODDLER-SIZED PORTION EQUALS

  • 1 tablespoon chopped meat or poultry
  • ½ egg
  • 2 tablespoons beans
  • ½ tablespoon peanut butter
  • 2 tablespoons tofu
  • Each week - offer 2 tablespoons seafood, 2 times from the “best choice” list below.
2 year old. Offer 4 toddler-sized portions each day.

1 TODDLER-SIZED PORTION EQUALS

  • 1 tablespoon chopped meat or poultry 
  • ½ egg
  • 2 tablespoons beans
  • ½ tablespoon peanut butter
  • 2 tablespoons tofu
  • Each week - offer 2 tablespoons seafood, 2 times from the “best choice” list below.
3 year old. Offer 3-4 preschooler-sized portions each day.

1 PRESCHOOLER- SIZED PORTION EQUALS

  • 2 tablespoons chopped meat or poultry 
  • 1 egg
  • 4 tablespoons beans
  • 1 tablespoon peanut butter
  • 4 tablespoons tofu
  • Each week - offer 2 tablespoons seafood, 2 times from the “best choice” list below.
4 year old. Offer 4 preschooler-sized portions each day.

1 PRESCHOOLER- SIZED PORTION EQUALS

  • 2 tablespoons chopped meat or poultry 
  • 1 egg
  • 4 tablespoons beans
  • 1 tablespoon peanut butter
  • 4 tablespoons tofu
  • Each week - offer 4 tablespoons seafood, 2 times from the “best choice” list below.
Pregnant or nursing. Offer 6.5 adult-sized portions each day.

1 ADULT-SIZED PORTION EQUALS

  • 1 egg
  • ¼ cup beans
  • 1 tablespoon peanut butter
  • ¼ cup tofu
  • 1 ounce meat or poultry 
  • Each week - choose 8-12 ounces of seafood from the “best choice” list below.
Not pregnant or nursing. Offer 6 adult-sized portions each day.

1 ADULT-SIZED PORTION EQUALS

  • 1 egg
  • ¼ cup beans
  • 1 tablespoon peanut butter
  • ¼ cup tofu
  • 1 ounce meat or poultry 
  • Each week - choose at least 8 ounces of seafood from the “best choice” list below.

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The PDF shows which seafood is best while you are pregnant and breastfeeding and for young children. It also shows which seafood to avoid.

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Track the protein foods your child eats with this chart.