Protein foods provide energy and are the building blocks for bones, muscles, and skin. They help our bodies grow and stay healthy. Choose a variety of protein foods for meals and snacks.

Animal sources of protein are:

  • Meat
  • Poultry
  • Eggs
  • Fish

When buying meat and poultry, choose the lean or low-fat options.

Plant sources of protein are:

  • Legumes (beans and peas)
  • Lentils
  • Nut and seed butters
  • Tofu
  • Nuts and seeds

Eat a few nuts at a time. They are high in calories and fat, so it is recommended to eat them in small amounts.

The current WIC food package for all women and children offers a choice of peanut butter or canned or dried beans, peas, or lentils. Women who breastfeed their infants also receive a choice of canned light tuna, salmon, or sardines. For more information on the WIC food package go to WIC Food Packages.

Handout on fish and mercury:

For more information: