PROTEINS

Proteins are chains of little chemical building blocks called amino acids. After you eat protein, the chains are broken down into individual amino acids, which are absorbed into your blood. Your body takes the amino acids, builds new proteins out of them, and uses them as the raw material to maintain and repair almost every part of your body.

All animal products contain protein, including meats, fish, poultry, eggs, and dairy products. The proteins in animal products are called complete proteins because they contain all the essential amino acids (amino acids that need to come from the diet because your body can’t make them on its own). Plant foods contain proteins, too — especially nuts, seeds, and legumes — but most plants are missing one or more of the essential amino acids and thus are called incomplete proteins. This is important for vegetarians and vegans to know so they can find the right combination of foods to get all the amino acids. Fortunately, some food plants, like soy, are complete proteins, and, if you eat a variety of plant foods — grains, nuts, seeds, and veggies — every day, you can get all the amino acids you need.

Apart from being complete or incomplete, there isn't much difference in the proteins you eat. What makes proteins good or bad is the type of fat that accompanies them. For example, red meat with lots of saturated fat isn’t a good source of protein and should be limited. Lean meats are better, and fish that are rich in healthy fats are the best. Plant proteins are always a healthful choice because they're accompanied by good fats and fiber.

Cooking methods can make a difference, too. A piece of baked fish is good for you, but deep-fat fried fish is not.

You don't need large amounts of protein. In fact, only about 15 to 20 percent of your calories should come from protein. Our superfood proteins include legumes and whole grains and nuts and seeds.

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