Protein provides over 20 amino acids for the body once it is broken down, 8 of which are classified as essential. This means they cannot be produced by the body and must be obtained by the diet. Food protein varies in both quantity and quality. Animals sources of protein – meat, fish, game, poultry & dairy, are complete sources of protein containing all amino acids. Plant based proteins is referred to as complementary because some of the amino acids are missing. Therefore vegetarians and vegans need to eat a mix of complementary proteins so that amino acids missing in one plant based source, can be supplied by another.
Ensuring that you eat a variety of plant foods such as whole grains, rice, corn, beans, legumes, oatmeal, peas, nuts and seeds are eaten over the course of a day then your individual protein need can be met.
Most people require 50 grams a day, so 2 of the servings below along with protein including in snacks (such as nuts and seeds) should suffice. If someone is ill, recovering from surgery or injury or doing a lot of sport, your requirement for protein increases and you may need 3 servings a day.Read More