Complete Guide to Protein Sources: Essential for Health & Growth

Protein helps the body repair existing cells and make new cells. It is especially important for children, teenagers and pregnant women to get the proper amount of protein.

Complete Proteins

• Complete proteins contain the nine amino acids essential to human health. Incomplete proteins contain only some of those amino acids; however, incomplete proteins can be combined to deliver all nine amino acids.

Meat, Poultry, Fish

• Meat, poultry and fish are high in complete protein. However, diets high in meat can lead to high cholesterol, so it's important to eat a balance of foods, including lean animal protein (like fish and skinless chicken) and legumes.

Dairy and Eggs

• Milk, cheese and eggs are all high in protein. Low-fat milk and cheese can give you the benefits of protein without the health drawbacks associated with fat.

Legumes

• Legumes include all lentils and beans, and are high in protein and low in fat. Soybeans are the only plant-based complete proteins.

Amount

• The daily Recommended Dietary Allowance (RDA) for protein is 46 g for an adult woman and 56 g for an adult man. A 3-oz. piece of meat contains about 21 g of protein, a glass of milk has 8 g and a cup of beans has 16 g. The CDC recommends eating a balanced diet with a variety of foods, which will ensure a proper amount of protein along with other nutrients.