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The Role of Protein
Protein is a nutrient that plays a key
role in maintaining optimal health. Its
primary function is to create and repair
tissue, like skin and muscle.
Amino acids are the building
blocks of protein. Nine amino acids
are essential, meaning
that the body cannot
create them on its own−
they must be obtained
through dietary intake.
A food that contains all
nine essential amino acids is considered
a complete protein source. Examples
of complete proteins are eggs, poultry,
dairy, fish, soy, and meat. The majority of plant-based proteins
are incomplete, because they lack a
sufficient amount of essential amino
acids. Incomplete proteins include
seeds and nuts, legumes, grains, and
vegetables; however, when combined
they complement
one another, creating
a complete protein.
Exact pairings do not
necessarily need to occur
at each meal. Complete
protein intake can be achieved by
consuming a wide variety of protein
sources throughout the day.
Focus on Plant Protein
There are many
reasons to choose
a plant-based diet,
such as health
and nutrition,
environmental
impact, and budget.
While a plant-based diet includes
a colorful variety of vegetables,
fruits, legumes, whole
grains, seeds, and
nuts, vegetarian diets
vary widely in specific
foods that they
include and exclude.
Compare Vegetarian Diets
Lacto-ovovegetarian
Includes dairy products and
eggs, but excludes meat
Lactovegetarian
Includes dairy products, but
excludes meat and eggs
Ovovegetarian
Includes eggs, but excludes
meat and dairy products
Pescivegetarian
Includes fish, but excludes
meat
Semivegetarian
Includes both fish and poultry,
but excludes other meats
Vegan
Most restrictive diet; only
plant protein sources included
Where to Find Plant Protein
Whole grains
Whole grain products contain all three
parts of the kernel: outer bran, germ,
and endosperm. This is where important
nutrients like protein, fiber, vitamins, and
minerals are found. Grains like amaranth,
bulgur, and quinoa that are rich in amino
acids can be paired
with incomplete plant
proteins, like nuts and
seeds, vegetables, and
legumes, to create those
complementary proteins.
Vegetables
The USDA recommends filling half your
plate with fruits and vegetables. Plant
foods, especially dark green vegetables
like broccoli, spinach, Brussels sprouts, and
asparagus, tend to be low in calories, fat,
and cholesterol, but abundant in folate,
fiber, and antioxidants that aid in weight
management and disease prevention
Legumes
Lentils, peanuts, beans, soybeans, and
peas are all types of legumes that are high
in protein, healthy fats, iron, and fiber. These
nutrients help to support a healthy weight
and keeps you feeling full between meals.
Legumes are diverse in color, flavor,
shape, and size. They are available in
many forms such as ground, chopped, or
whole, and may be dried, canned, frozen,
or cooked, making them convenient and
versatile in many cuisines.