Protein in diet

Diet - protein; Complete protein; Incomplete protein

Protein foods are broken down into parts called amino acids during digestion. The human body needs a number of amino acids in large enough amounts to maintain good health.

Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). You do not need to eat animal products to get all the protein you need in your diet.

Amino acids are classified into three groups:

• Essential
• Nonessential
• Conditional

Essential amino acids cannot be made by the body, and must be supplied by food. They do not need to be eaten at one meal. The balance over the whole day is more important.

Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins.

Conditional amino acids are needed in times of illness and stress.

The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs. For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories.

One ounce (30 grams) of most protein-rich foods contains 7 grams of protein. An ounce (30 grams) equals:

• 1 oz (30 g) of meat fish or poultry
• 1 large egg
• ¼ cup (60 milliliters) tofu
• ½ cup (65 grams) cooked beans or lentils
• 1 Tbsp (14 grams) peanut butter

Low fat dairy is also a good source of protein.

Whole grains contain more protein than refined or "white" products

Children and teens may need different amounts, depending on their age. Some healthy sources of meat protein include:

• Turkey or chicken with the skin removed, or bison (also called buffalo meat)
• Lean cuts of beef or pork, such as round, top sirloin, or tenderloin (trim away any visible fat)
• Fish or shellfish

Other good sources of protein include:

• Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans
• Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts (just watch how much you eat, because nuts are high in fat)
• Tofu, tempeh, and other soy protein products
• Low-fat dairy products

The U.S. Department of Agriculture's newest food guide, called MyPlate, can help you make healthy eating choices.