Proteins: A Closer Look
Proteins, just like carbohydrates, are not all created equal. Different proteins are more effective than others. Animal complete proteins (milk, eggs, and meat), as well as vegetable complete protein soy, contain all the essential amino acids for proper body function, while non-animal proteins are incomplete.
Always try to eat proteins that are lean and low in fat (fish, poultry, lean meats and low-fat dairy) and avoid those that have high fat content (fatty meats, sausage and bacon).
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Complete Proteins
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- Complete proteins contain all the necessary amino acids that are the basic structural building units of proteins
- Complete proteins are sufficient by themselves as a protein source
- Eggs tend to be the best food source of complete proteins
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- Cheese – lowfat (1 oz)
- Milk - lowfat (8 oz)
- Eggs* (3)
- Egg Whites (10)
- Fish, Meat and Poultry – cooked (2 to 3 oz - a portion about the size of a deck of playing cards)
- Peanut Butter (2 T)
- Tofu – Light (4 oz. or 1/4 cup)
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Incomplete Proteins
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- Incomplete proteins do not contain all the necessary amino acids for your body and as a result are not sufficient as protein sources
- If you are a vegetarian, it is important that you are getting all the required amino acids you need. To do so, combine several incomplete proteins, which will form a complete protein
- Examples of combined, complete plant proteins are rice and beans, milk and wheat cereal, and corn and beans
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- Beans, Legumes, lentils – cooked (1/2 cup)
- Fruits (see Simple Carbohydrates)
- Grains (see Complex Starchy Carbohydrates)
- Nuts (1 T)
- Vegetables – Cooked (1/2 cup)
- Vegetables – Raw (1 cup)
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