How much meat and fish should you consume daily?

According to the USDA, the recommended amount of meat and fish to consume daily depends on your age, sex, and level of activity. Here are the general guidelines:

Adults (19 years and older):

* Women: 5-6.5 ounces of lean protein per day

* Men: 5.5-7.5 ounces of lean protein per day

Children (2-8 years old):

* Girls: 2.5-3 ounces of lean protein per day

* Boys: 2.5-3 ounces of lean protein per day

Children (9-13 years old):

* Girls: 3.5-4.5 ounces of lean protein per day

* Boys: 4.5-5.5 ounces of lean protein per day

Children (14-18 years old):

* Girls: 4.5-5.5 ounces of lean protein per day

* Boys: 5.5-6.5 ounces of lean protein per day

When calculating protein intake, it's important to remember that not all meats and fish are created equal. Some are leaner than others, and some are higher in saturated fat, which is not as healthy. Here are some tips for choosing healthier proteins:

* Choose lean cuts of meat, such as skinless chicken breast, turkey breast, and lean ground beef.

* Limit your intake of red meat (beef, pork, and lamb), as they are higher in saturated fat.

* Choose fish high in omega-3 fatty acids, which are beneficial for heart health. Some good choices include salmon, tuna, and mackerel.

* Limit your intake of processed meats, such as bacon, sausage, and ham, as they are high in sodium and saturated fat.

In addition to lean proteins, don't forget to include plant-based sources of protein in your diet, such as beans, lentils, nuts, and whole grains. These foods are not only good sources of protein but are also rich in fiber, vitamins, and minerals.