Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

• A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
• An incomplete protein source is one that is low in one or more of the essential amino acids.
• Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
• Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.