Roots: Proteins       

Learn About Fruits – The Fruit

Learn About Vegetables- The Leaves

Learn About Fats- The Branches

Learn About Whole Grains – The Trunk

Learn About Proteins – The Roots



Protein Foods and Recommendations

Daily Serving Suggestion: 5

Beans, dairy, fish, meat, nuts and seeds

The roots of a healthy tree are grounded securely in the earth. They are so strong that they are able to keep a whole tree standing firm and straight. That is the exact function that proteins have in our bodies.


Foods high in amino acids, the building blocks of proteins, keep the brain and emotions balanced and stable just as the roots do for the tree.

Proteins are also critical components for growth and repair. They are the building blocks for blood, muscle, organs (liver, heart, kidney), hormones and neurotransmitters (our bodies chemical messengers important for your brain/mood health), glands, and all body tissue. They are responsible for making anti-bodies for our immune system, are involved in liver detoxification, and help stabilize blood sugar.


Beans, Peas, and Lentils  ~ 2-3 servings a day

Adzuki beans, black beans, chickpeas, kidney beans, lentils, soybeans, mung beans, kidney beans, navy beans. The list goes on – there are hundreds of bean varieties to choose from. Enjoy the diversity!

½ cup cooked dried beans, peas, or lentils

¼ cup hummus

1 cup or 2-3 oz baked, sautéed fresh tofu

1 cup soy milk

3 oz or ½ cup tempeh

1/3 cup seitan

Nuts and Seeds ~ 1-2 servings a day

Nuts-almond, Brazil nut, cashews, coconut, garbanzos, peanut, pine nut, pistachio

Seeds– hemp, pumpkin, sesame, sunflower seeds

2 tbsp -¼- cup walnuts or sunflower seeds –raw

2 tbsp. nut or seed butters (almond, peanut, cashew)

8 oz. Almond milk

6 oz. Hemp milk

Fish:  3 oz. serving size. (check Sea Food Watch for latest info)

Salmon, haddock, cod, sardines, tuna, mackerel, shellfish

½ –1 can tuna (once a month or less)

Poultry:   3 oz. serving size. Chicken, turkey, duck, Cornish hen

Meat: 3 oz. serving size.  buffalo, venison, lamb, elk

Dairy:  milk, kefir, yogurt, cheese

1 cup milk

1 cup yogurt

¾  cup cottage cheese

½ cup shredded cheese

2 eggs whole