Your Guide to Complete Proteins

Many vegetarians get more protein than they think. The most important thing to watch out for, however, is making sure that you are getting COMPLETE proteins. Complete proteins contain all the essential amino acids that supply us with our dietary protein needs. The human body requires approximately 20 amino acids for the synthesis of its proteins. The body can make only 13 of the amino acids -- these are known as the nonessential amino acids. They are called non-essential because the body can make them and does not require them from our diet.

There are 9 essential amino acids that are obtained only from food, and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If the protein from a food does not supply all the essential amino acids, it is called an incomplete protein.

Most animal proteins are complete proteins. When eating proteins as a meat eater try to stick to lean chicken, turkey, eggs and all fish. Red meat can really pack in some calories and is very hard for the body to digest.

FREE Meals for a Day with Diet-to-Go! Use coupon code PJFM19 at checkout.

However, if you’re a vegetarian and don’t eat meat, this poses a little bit of an issue. It’s not hard to get your complete protein however if you are a vegetarian – you just have to be creative, be able to plan your meals and combine foods to make up for the lacking amino acids in one food.
The amount of recommended daily protein depends upon age, medical conditions, and the type of diet you are following.

Two to three servings of protein-rich food will meet the daily needs of most adults. To figure out just how much you need in a day, there is a little math equation. You should be getting .8 grams of protein per kilogram of body weight. To get your weight in kg, divide your weight in pounds by 2.2 and then multiply that number by .8.

So, for a person weight 150 pounds:

• 150/2.2 = 68.18 kg

• 68.18 X .8 = 54.54 grams

A person weighing 150 pounds, then, needs about 55 grams of protein per day.

Examples of complete proteins:

• Sunflower Sprouts

• Plain yogurt with seeds or nuts (all raw!)

• Organic dairy milk with whole-wheat cereal (like shredded wheat)

• Rice and beans (brown rice and not refried beans)

• Legume soup (like lentil soup) and a slice of whole wheat bread

• Oatmeal with nuts or seeds

• Kale, Spinach or Arugala with nuts/seeds, goat cheese and olive oil dressing