[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-571117-105":53,"doc-detail-571117-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","protein-foods-serving-size-and-protein-intake-guidance","Protein foods - serving size and protein intake guidance","","Protein foods guidance explaining why protein supports health, growth, immunity, and muscle building. Lists common protein sources such as legumes, nuts, seeds, fish, eggs, chicken, lean meat, and milk products, then provides example serving sizes with approximate grams of protein. Includes advice to aim for mostly low- and reduced-fat dairy options, notes protein targets by food group (e.g., legumes, nuts, fish, meat, milk), and references New Zealand Ministry of Health serving-size recommendations, plus an overview of a healthy plate protein portion model updated by WellSouth dietitians in January 2026.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":51,"@type":70,"position":76},"https://docshare.wps.com/template/general/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/protein-foods-serving-size-and-protein-intake-guidance/571117/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/protein-foods-serving-size-and-protein-intake-guidance/571117.png","ImageObject",442,249,{"name":88,"@type":89},"Margaret","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-24","2026-10-13",true,{"@type":98,"interactionType":99,"userInteractionCount":15},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"What are the main health roles of protein mentioned in the guidance?","Question",{"text":108,"@type":109},"Protein is described as essential for health, supporting growth, immunity, and building muscle.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"Which foods are listed as good sources of protein?",{"text":113,"@type":109},"Legumes, nuts, seeds, fish/other seafood, eggs, chicken, lean meat, and milk products are listed as good protein sources.",{"name":115,"@type":106,"acceptedAnswer":116},"How does the document suggest choosing protein portions each day?",{"text":117,"@type":109},"It recommends using a healthy plate model for protein, aiming for about a quarter of the plate, palm-size portions, or hand-size portions for fish, with example gram targets provided.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},571117,1792006294,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":50,"category_name":51,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":15,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":73,"language":135,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":136,"faqs":137,"seo_title":138,"seo_description":61,"update_tm":139,"read_time":9},137451207643,"https://ap-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","Protein foods  \nProtein is essential for our health, supporting growth, immunity, and building muscle. Good food sources of protein include legumes, nuts, fish, eggs, chicken, lean meat, and milk products. Daily protein needs vary by age and gender, with serving size examples provided by the New Zealand Ministry of Health ( MOH) .  \nLegumes, nuts, seeds, fish, other seafood, eggs, poultry and/or red meat with fat removed  \n6-7g protein  \n10g protein  \n20-30g protein  \nNuts Handful (30g) Chickpeas 1 cup (150g) Tofu 170g  \n20g protein  \nImage from MOH  \nNew Serving size advice resource  \nBeef  \n65g cooked lean No more than 500g cooked  \n22g protein  \nLamb  \n22g protein  \nPork  \nmeat (90-100g raw)  \n(700-750g) red meat each week  \n22g protein  \nChicken  \n80g cooked (100g raw)  \n16g protein  \nEggs  \n2 large  \nFresh fish 21-24g protein  \nFrozen fish 12g protein  \nCanned tuna/ salmon 15- 20g protein  \nFish  \n100g cooked (115g raw) or a small can  \nMilk and Milk products  \nAim for mostly low and reduced fat options  \n11g protein  \n8-11g protein  \n8-20g protein  \nCheese 2 slices (40g) Milk 1 cup (250ml) Yoghurt ¾ cup (200g)  \nCalcium fortified plant based milk alternatives  \n1 cup (250ml)  \nThere are high  \nAlmond  \nSoy Milk Oat Milk Rice Milk protein  \nMilk  \n6-8g 1.8g 1g 1.4g soy/oat/almond  \nprotein protein protein protein milk  \n10g protein  \nImage from MOH New Serving size advice resource  \nTo see the Ministry of Health resource on recommended serving sizes of each food group click here  \nUpdated by WellSouth dietitians January 2026  \nEstimates come from NZ food composition database 2024  \nHealthy plate model:  \nProtein:  \nAim for ¼ plate OR Palm size portion OR  \nHand-size portion for fish  \n22g protein  \n20g protein  \n21g protein  \n20g-30g protein  \n24g protein  \n21g protein  \n21g protein  \n21-24g protein  \nLamb  \nPork  \nSalmon  \nHigher protein choices:  \n¼  \nBeef  \nChicken  \nTofu  \nTempeh  \nImage from  \nCanada’s food guide: [https://food-guide.canada.ca/en/food-guide-snapshot/](https://food-guide.canada.ca/en/food-guide-snapshot/)  \nPortions sizes and estimates are based off NZ Ministry of Health serving size recommendations  \nTo see the Heart Foundation resource for a guide to portion sizes using your hands,  \nUpdated by WellSouth dietitians January 2026  \nEstimates come from NZ food composition database 2024  \nclick here  \ncan baked beans 2 x eggs","cbCaiv8dV9BTkQPC","https://ap.wps.com/l/cbCaiv8dV9BTkQPC","pdf",1249335,"English","# Protein foods\n## Why protein matters\n## Common protein sources\n## Example serving sizes and grams of protein\n## Milk and milk products\n## Healthy plate model (protein portion)","[{\"question\":\"What are the main health roles of protein mentioned in the guidance?\",\"answer\":\"Protein is described as essential for health, supporting growth, immunity, and building muscle.\"},{\"question\":\"Which foods are listed as good sources of protein?\",\"answer\":\"Legumes, nuts, seeds, fish/other seafood, eggs, chicken, lean meat, and milk products are listed as good protein sources.\"},{\"question\":\"How does the document suggest choosing protein portions each day?\",\"answer\":\"It recommends using a healthy plate model for protein, aiming for about a quarter of the plate, palm-size portions, or hand-size portions for fish, with example gram targets provided.\"}]","Protein foods - serving size and protein intake guidance | PDF",1791891368]