Sources of Protein in the Diet

Protein is a dietary necessity that provides the body with its essential amino acids, building blocks needed for muscle growth and repair of cells throughout the body. Protein comes from both plants and animals, although not all sources provide all the essential amino acids.

Significance

• Your body will not produce or store protein, so you need to eat it on a regular basis to replenish essential amino acids your body uses.

Types

• There are four main sources of dietary protein: meat, dairy, beans and grains. Eating a variety of proteins helps ensure you are getting all the necessary amino acids.

Meat

• Lean meats are best, like fish, skinless white-meat chicken and lean beef. The less fat in the meat, the better it will be for you.

Dairy

• Protein is also found in dairy products such as milk, yogurt and eggs. These are a good option for vegetarians.

Beans

• Many beans are large and starchy, like kidney beans and lima beans. Lentils are a better protein source because they are highly concentrated.

Grains

• Rice, when combined with beans, makes a complete protein, with all the essential amino acids. Quinoa is another grain that contains a variety of amino acids.