For most people, getting enough protein from food isn't a problem. In fact, most people in developed countries ingest more protein than they need. The Centers for Disease Control and Prevention estimates that the average adult woman needs 46 g of protein a day and the average adult male needs 56 g. Many types of food contain protein, but some sources are healthier than others. The trick is to find rich sources of lean protein that also provide other types of nutrition.
Complete Proteins
Animal-derived foods -- including beef, dairy, poultry and fish -- contain complete proteins, which have all the amino acids your body needs to function but cannot generate on its own. You could get 38 g of complete protein from a 6 oz. porterhouse steak, according to the Harvard School of Public Health -- but you would also get 44 g of fat, including 16 g of saturated, and therefore unhealthy, fat. "The best animal protein choices are fish and poultry," the Harvard website states, adding that if you're going to eat meat, you should choose lean cuts and consume it in moderation.
The soybean is the only plant-based food that naturally contains perfect proteins. Soy-based foods such as tofu and tempeh provide lean, healthy protein.
Incomplete Proteins
Incomplete proteins lack one or more of the amino acids the body can only get from food. Many plant-based foods contain incomplete proteins. Legumes -- beans, peas and lentils -- are rich sources of incomplete proteins; they are also packed antioxidants and fiber. Whole grains, nuts and seeds are also good sources of incomplete proteins.
Complementary Proteins
Incomplete proteins "complete" each other if one incomplete protein contains the amino acids another lacks. The Centers for Disease Control and Prevention states that "rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans." In addition to rice and beans, other food combinations that join complementary proteins are peanut butter on whole-wheat bread, hummus on pita bread, whole-grain cereal with milk and tacos stuffed with beans or lentils.
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