Combinations of protein for vegetarians

Proteins provide us with the building blocks we need for our muscles, organs, and immune systems. Protein can be used for energy when we don't have enough carbohydrates and when we eat more protein than we need, protein can be turned to fat. Protein is made up of chains of individual amino acids. When we eat proteins, our body takes those proteins apart and takes uses the individual amino acids to build new proteins. Our bodies can make some amino acids, but there are some amino acids, called essential amino acids, that have to come from our diet.

Animal protein sources provide all of the essential amino acids and they are called complete proteins. People who eat meat, fish, dairy products, or eggs get all of the essential amino acids each time they eat any of these protein sources. Vegetarians and vegans rely on plant proteins to get their amino acids. Soy contains all of the essential amino acids, but other plant protein sources are incomplete proteins, meaning that they don't provide all of the essential amino acids. If you combine different plant proteins, however, you will get all of the amino acids you need.

Vegans and vegetarians who eat a variety of plant proteins throughout the course of the day should get all of their amino acid needs met. Combining your plant proteins at each meal will ensure that you get all of the essential amino acids every day. Here are some combinations of plant proteins that will provide you with all of the amino acids you need:

* Grains plus legumes. Try black beans and rice.
* Nuts and seeds plus legumes. Lentil soup with a serving of almonds on the side.
* Corn plus legumes. Try pinto beans in a corn tortilla.

There are lots of possible combinations. Try whole grain pasta tossed with peas, almonds, and your favorite sauce. Whole wheat toast with peanut butter will give you a complete protein. Bean soup with whole grain crackers. Corn tortillas with refried beans and rice.