Every cell in your body contains protein. The foods you eat supply the necessary amino acids that your body uses to replace protein in tissue, organs and cells. While many foods contain protein, not all are healthy sources of this macronutrient. Excellent sources of protein are those that provide your body with essential amino acids without adding unhealthy substances to your diet.
Requirements
The USDA Dietary Guidelines for Americans 2010 recommend adults consume no more than 35 percent of calories from protein and advise that children between the ages of 4 and 18 eat between 10 and 30 percent of calories in the form of protein. Considering the amount of calories high-protein foods contain is an important factor in creating a balanced diet that includes good sources of protein.
Complete Protein
While your body can synthesize some amino acids, there are nine that you must receive from your food sources, known as essential amino acids. Complete sources of protein contain all nine of these amino acids. Complete sources of protein include animal-based foods, such as beef, poultry, lamb, fish, milk and eggs. While these are sources of complete protein, also called high-quality proteins, some contain excess fat.
Incomplete Sources
Incomplete sources of protein, also called complementary proteins, are common in plant foods. Incomplete sources only contain some of the essential amino acids. Balancing incomplete protein sources involves eating other more than one source of incomplete protein to obtain all of the nine essential amino acids. You don't need to eat complementary sources of protein during each meal as long as you consume all nine amino acids within the course of a day, according to the Centers for Disease Control and Prevention. Good sources of complementary proteins include black beans, tofu, rice and humus.
Considerations
Certain preparation techniques can help increase the health value of many protein-rich foods. Keep animal sources lean by trimming away the visible fat prior to cooking and preparing the meat by roasting, grilling or broiling it, rather than frying. Draining off excess oil also helps minimize the fat and calorie content. Fish and poultry generally have less fat and calories than most cuts of red meat. Although beans are a good source of protein, adding salt and sauces can increase the sodium, fat and calories in your diet.
Member Comments