Proteins are essential for your body's cell and tissue reconstruction and are made of 20 different types of amino acids, some of which your body cannot make on its own. There are two different types of protein sources available in food -- complete and incomplete. A complete protein source provides all the essential amino acids your body needs but cannot create itself. An incomplete protein source contains a lesser amount of essential animo acids, but provides enough when combined with another incomplete source. The total recommended dietary allowance of protein varies depending upon age, sex and body weight, but the Centers for Disease Control and Prevention suggest a daily intake of 46 g for a woman and 56 g for a man.
Meat, Poultry and Fish
The best-known complete protein source, meat, provides 21 g of the important nutrient in a 3-oz. cut. Beef in the form of steaks and roasts and pork in loin and ham cuts offer the leanest choices to cut down on additional saturated fat. Skinless chicken and turkey breasts and cutlets are the leanest offerings in poultry. Choose salmon or trout when looking for fish, as they are high in omega-3 fatty acids.
Milk and Milk Products
Another complete protein source, milk and milk products like yogurt provide 8 g of protein per cup. Cheese offers 7 g of protein per ounce, while cottage cheese boasts 28 g for each cup. A half-cup of ice cream or pudding provides 4 g of protein. In addition to protein, milk products provide other important nutrients, such as calcium and vitamin D.
Legumes
An incomplete source of protein, the legume group includes beans, peas and lentils. A cup of uncooked beans has 16 g of protein, but contains a different balance of essential amino acids than those found in a more complete protein source, such as meat. When partnered with another incomplete protein like rice, they provide the body adequate amounts of these essential nutrients. Legumes are also rich in fiber, another essential dietary requirement for proper digestive tract function.
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