Protein is made up
of smaller parts, called amino acids. Amino acids are building blocks of new protein
molecules in the body. There are two types of amino acids, essential and nonessential.
Essential amino acids cannot be made by the body and must be supplied by the diet.
There are nine essential amino acids, which are easily obtained, if you eat a variety
of protein foods. The body can make nonessential amino acids IF you
eat enough essential amino acids and calories.
Protein is present in foods in varying amounts, some foods have all the essential amino acids in
them and they are referred to as complete proteins. Meat, fish, poultry, soybeans, eggs, and dairy
products are complete proteins.
Foods that lack one or more of the essential amino acids are referred to as incomplete. Vegetables,
beans, nuts, seeds, and grains are incomplete proteins. Meeting protein needs is easy when you
include a variety of both types of protein. If you are a vegetarian, more information is available
on that page; but when it comes to protein, as long as you get a variety of incomplete proteins,
you can meet your needs.
Protein need varies due to body mass, physical activity, growth status, and current health. The
average adult needs .8 grams per kilogram of body weight, or between ten and twenty percent of
daily calories.
Protein Key Points:
- Essential for tissue growth, repair, and development
- Base for hormones and antibodies
- Essential amino acids must come from the diet
- Non-essential amino acids can be made by the body
- Protein in food can be complete (meat and soy) or incomplete (plants)
- Excess protein is stored as fat
