Nutrition 101: Healthy Protein

Why Protein?

Protein is one of the five main food groups (fruit, vegetables, dairy, grains, and protein) and one of three macronutrients (fats, protein, and carbohydrates) that your body uses for energy everyday. Protein is important because your body uses it as building blocks for muscle, cartilage, bone, skin, and blood cells. Proteins are also building blocks for enzymes, hormones, and vitamins that your body needs to function.

Protein supplies your body with needed energy. 1 gram protein = 4 calories

Types of Protein Foods

Proteins are made up of amino acids. Your body can make some amino acids on its own, but nine amino acids only come from the food you eat. The nine amino acids that must be consumed in your food are called essential amino acids. Protein foods fall into three categories based on whether they contain the nine essential amino acids:

Incomplete Protein

• Do not contain all 9 essential amino acids.
• OR contain all 9 essential amino acids but not in a sufficient amount
• Includes plant-based options: beans, lentils, peas, nuts, and seeds

Complete Protein

• Contain all 9 essential amino acids.
• Includes animal-based and plant-based options: meat, poultry, seafood, eggs, dairy, tofu, soybeans, and other soy products

Complementary Protein

• Two or more incomplete proteins that, when eaten together, contain all 9 essential amino acids. Beans and rice are a common example.
• Combinations include:
• Beans + grains, nuts, or seeds
• Vegetables + grains, nuts, or seeds
• Corn + legumes

Plan Your Meals

Use MyPlate as a guide to incorporate protein into your meals. About one-quarter of your plate should contain a protein food during each meal.

Think about portion size when adding protein to your plate. The pictures below show examples of lean protein foods you can incorporate when building your plate.

Healthy Habits

• Plan meals with a variety of proteins to meet essential amino acid needs.
• Choose lean proteins like chicken, fish, and lean beef cuts like sirloin and top round.
• Incorporate plant proteins into your meals or snacks like nuts, hummus, or nut butters.

The amount of protein you should consume each day depends on your age, sex, height, weight, activity level, and other nutritional needs. Find the right amount of protein for you by getting your MyPlate Plan.

Scan the QR code to create your customized plan or access MyPlate Plan at www.myplate.gov/myplate-plan.

Contact your local extension office to learn which programs are being offered in your area.

Find your local office at ext.vt.edu/offices.html or scan the QR code.