Protein

Our bodies are made up of protein, which is constantly being used and replaced. It’s recommended that 10-35% of daily calories come from protein, however most Americans get more than enough protein. Protein is made up of amino acids. Our body can’t make all of the amino acids, so it’s important that we eat the amino acids that our bodies can’t make.

You may have heard that there are “essential” and “nonessential” amino acids. Essential amino acids are those that our bodies can’t produce on their own and so we must get them from the foods we eat. Nonessential amino acids are those that our bodies can produce on their own.

Some other terms that you may have heard are “complete” and “incomplete” protein. A complete protein is one that has all the essential amino acids in a large enough amount. An incomplete protein has adequate amounts some of the essential amino acids, but not all.

Complete proteins are usually from animal sources such as:

  • Beef
  • Dairy
  • Pork
  • Turkey
  • Chicken
  • Salmon
  • Eggs

Incomplete proteins are usually from plant-based sources such as:

  • Beans
  • Nuts
  • Grains
  • Soy

You should eat complementary proteins (incomplete proteins that together provide an adequate supply of all the essential amino acids) in the same day.

Swapping plant based protein sources for animal based on occasion can reduce saturated fat and LDL cholesterol intake.