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| Source Dietary protein is found in most foods and is the primary source of amino acids for the body. Making Good Choices: Variety is Key! Not all protein-containing foods are alike: each protein source has a different combination of amino acids. Some foods may contain high amounts of essential amino acids while other foods may be low. Foods that have greater amounts of essential and non-essential amino acids are considered "high quality" protein sources; those with lesser amounts of essential and non-essential amino acids are considered "low quality". Examples of high-quality proteins include eggs, beef, fish, and milk. Although plant sources of protein are in general not as rich in the amount or variety of amino acids as animal sources, sensible vegan and vegetarian diets will provide more than enough. At one time, nutritionists enthusiastically recommended that people eat "complementary" foods at each meal. That is, they suggested eating a high-quality protein, such as tuna, together with a low-quality protein, such as whole wheat bread, at each meal. (Vegetarian examples would have been baked beans on toast or lentils and rice.) We now know that such assiduous food combining is not necessary. As long as the body gets both high- and low-quality proteins in a day, it can combine and use the amino acids themselves. All foods have other nutrients in addition to protein, of course. Some also have qualities that are potentially harmful. Other beneficial sources of protein include: fish (essential fatty acids), eggs (essential fatty acids), beans (fiber), whole grains (fiber, vitamins, minerals). Conventional corn fed beef, on the other hand, is a protein source containing high amounts of saturated fat, which can contribute to the development of elevated cholesterol and, over time, coronary artery disease. Directions The recommended daily allowance (RDA) for healthy adults suggests that adults consume at least 0.36gm of protein for each pound of body weight (or 0.80gm per kilogram). |