FOOD ISSUES

PROTEIN

Your body needs protein, a nutrient made up of essential and nonessential amino acids, for good health. Your body manufactures 13 nonessential amino acids, which aren't available from food. For the body to process protein properly, the foods that you eat must contain the nine essential amino acids that are available only from dietary sources.

Protein helps to maintain and replace the tissues in your body, and it's found in almost every living cell and fluid. Your muscles, organs and many of your hormones are made up of protein, and it is also used in the manufacture of hemoglobin, the red blood cells that carry oxygen to your body.

Protein is also used to manufacture antibodies that fight infection and disease and is integral to your body's blood clotting ability. Both children and adults need plenty of protein to grow and develop.

Protein-rich food

Good low or nonfat sources of protein include:

1. Beef, poultry, pork and lamb.
2. Fish and shellfish.
3. Dairy products, including cottage cheese, cheese, yogurt and milk.
4. Eggs, egg whites or egg substitutes.
5. Dry beans, peas, oats and legumes.
6. Tofu and soy products.
7. Nuts and seeds.

Proteins are considered either complete proteins (which supply enough essential amino acids) or incomplete proteins (which lack adequate essential amino acids). Meat, eggs and dairy products are considered complete proteins, but vegetables, beans and other plant products are considered incomplete proteins.

However, some incomplete proteins can be combined to create a complete protein - rice and beans, peanut butter and jelly, and corn and beans are examples of complete-protein meals.

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