Contributed by Jennifer Peachey

Every day I struggle with the issue of getting enough protein in my diet. That is unusual in our western diet but, like many others, I choose not to eat many animal proteins. Although too much protein can damage the kidneys and hinder calcium metabolism, getting enough is still important.

Protein is THE building block of all body tissue, including muscles, organs and cells. We need it to make hormones, antibodies and enzymes. It also provides energy and repairs tissues.

Amino acids make up all protein. There are 22 in total and eight of these are considered "essential" because the body cannot manufacture them. We call foods that have all eight of these essential amino acids "complete." These include meat, poultry, fish, dairy, eggs and soybean products. Foods that lack one or more amino acids are called "incomplete" and include nuts, seeds, beans and legumes. However, these vegetable sources, when combined properly, can provide all the essential amino acids.

Some examples of excellent food combinations which provide all the essential amino acids are:
* rice with beans, cheese, corn, nuts or seeds;
* beans with rice, wheat, sesame seeds, corn, nuts or seeds;
* legumes with any grain, nut or seed;
* a combination of wheat tortillas and refried beans or corn chips and hummus would be ideal.

Eating ALL the essential amino acids at one meal is not imperative. We can consume these foods on the same day and still obtain the benefits.

Our protein requirements change throughout our lives. Young children aged one to six years need 13-19 grams of protein a day. Children aged seven to nine need about 26 grams. It goes up to 50-60 grams for teens and slightly higher for adults. One cup of cooked brown rice provides 5 grams of protein; one ounce of blanched almonds provides 5.8 grams; two tablespoons of peanut butter provide 8.1 grams; and a half cup of boiled peas provides 4.3 grams. A 3.5 ounce piece of turkey breast, on the other hand, has 30 grams of protein. If you go without meat, you can see you might have to work at getting the protein that is so essential to your health and growth. It is a struggle that is worth it!

Ingredients

n/a

Instructions

n/a

Read more recipes