Proteins serve as building blocks for tissues, muscles, and enzymes while they also play a role in growth, repair, and maintenance of the body. Including diverse proteins sources in your diet ensures optimal health and supports immune functions while also contributing to feelings of fullness and weight management.
Amino acids (AA) are the building blocks of proteins. There are 9 essential AA’s that the body cannot produce it on its own and must be obtained through diet. Non essential AA’s are produced by the body, so if you don’t get them through your diet the body can function properly anyways. Essential and non-essential AA’s are both crucial for building proteins. Rich dietary sources of essential amino acids:
Meat & Poultry: Aim for skinless chicken or turkey, and lean cuts of beef or pork to reduce saturated fat content
Fish: Salon, trout, tuna
Quinoa: a plant-based complete protein
Eggs: complete protein
Legumes: Beans, lentils, and chickpeas offer a variety of essential AA, though they may lack certain ones in optimal amounts
Soy products: Tofu, tempeh & edamame
Dairy: Aim for low-fat or fat-free cheese, dairy, and milk option for lower saturated fat intake.
The American Heart Association reports that eating less meat decreases the risk of Heart disease, High blood pressure, High cholesterol, Obesity and Type 2 Diabetes. Experiment with meatless meals once a
week, then add more days as you get used to it! Overall, prioritize a balanced intake of protein-rich foods to promote overall well-being.
References:
“How Does Plant-Forward (Plant-Based) Eating Benefit Your Health?” Www.Heart.Org,
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-doesplant-forward-eating-benefit-your-health.
How Much Protein Should I Eat? https://www.eatright.org/health/essentialnutrients/protein/how-much-protein-should-i-eat
