Protein in your diet supports your overall health, and failure to consume enough protein can lead to a number of health issues, including diminished healing and a weakened immune system. While your body can utilize the protein found in any food source, not all protein-containing foods are created equal with respect to their nutritional value. Evaluating the nutritional profile of protein sources involves assessing a number of factors that contribute to the food's overall nutrition.
Complete Proteins
When evaluating the nutritional profile of a protein-containing food, consider whether it represents a complete or incomplete protein. Complete proteins are those that contain all 10 essential amino acids. Consuming a diet that includes complete proteins helps ensure you consume adequate amounts of each essential amino acid, and prevents potentially harmful amino acid deficiencies. Any protein that comes from animal sources -- including dairy, eggs, fish or meat -- is considered a complete protein. In addition, some plant-based foods, like soybeans or quinoa, also represent complete proteins.
Incomplete Proteins
Incomplete proteins contain only some of the 10 essential amino acids. Many plant-based sources of protein, like beans and lentils, represent incomplete proteins. As a result, individuals obtaining the majority of their protein should ensure they consume a varied diet, since eating a limited diet can lead to harmful amino acid deficiencies. Different plant-based foods provide sources of different essential amino acids. Combining foods, such as serving rice along with beans, or peanut or almond butter on whole grain toast, can provide a source of complete protein in a vegetarian or vegan diet.
Lean vs. Fatty Proteins
When selecting the most nutritious sources of protein for your diet, take into account the fat content of the food. Protein from plant sources -- such as lentils or tofu -- typically contain only small amounts of fat, while protein sources like nuts contain healthy fat. Similarly, some animal-based sources of protein, like fish, contains healthy unsaturated fats that benefit your health, while skinless poultry represents a low-fat source of protein. The Harvard School of Public Health Recommends you avoid protein sources that also contain high levels of saturated fat, such as fatty cuts of red meat or meat cooked with added fat, to consume protein without harming your health.
Recommended Intake
You require some protein each day to maintain healthy tissue. Generally, you can calculate your required protein intake by multiplying your weight, in pounds, with 0.4 to determine the grams of protein you should consume daily, explains The University of California Los Angeles. For example, a 200-pound individual would require 80 g of protein daily, while a 150-lb individual requires 60 g per day. If you're looking to gain muscle mass, or participate in intense athletic training, you may have specialized protein requirements and you should consult a dietitian to determine your dietary needs.
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