Protein is a key part of a healthy diet, especially as we age. Protein helps maintain muscle mass, which can help keep your body strong. When it comes to protein, beef, chicken, and pork might come to mind. Protein can also come from plant foods, like beans and nuts. Protein is important for growth and repair in the body. While both animal and plant foods are good sources of protein, they have some key differences. Animal protein sources are complete proteins. Most plant protein sources are not. So, what does this mean?  

Protein is made of amino acids. Our bodies are unable to make 9 of the amino acids, so we must get them from the foods we eat. These 9 amino acids are called essential amino acids. Complete proteins, like eggs, cheese, fish, chicken, and beef contain all 9 essential amino acids.  

Plant sources of protein, like beans, peas, seeds, and nuts are also made up of amino acids, but they do not contain all the essential amino acids. To make complete proteins, match plant protein foods with other plant foods.  

Try these ideas to get complete proteins:  

• Beans and rice 
• Tortillas and beans 
• Lentils soup and whole-grain bread 
• Peanut butter and bread 
• Chickpea hummus and whole-grain crackers 

Eating a variety of both animal and plant protein foods is good for your diet and your budget. Try mixing up your protein routine with plant proteins. Just remember to pair them with other plant foods, like grains, legumes, and nuts. 

Protein Packed Recipes:

• Fast Sweet Potato Chili
• Vegetable Beef Soup