GOOD SOURCES OF PROTEIN

Foods containing all nine of the essential amino acids are:

¨       Meat, poultry and fish

¨       Egg whites

¨       Milk and other dairy products.

Incomplete proteins are found in vegetables, nuts, grains, such as wheat, rice, corn and their various cereal and flour products, and pulses such as lentils and dried and fresh peas and beans. To make up complete proteins, each of these foods should be combined with complimentary proteins. For example, pulses release about 30% more protein when eaten with grains. Such combinations are:

¨       Beans lentils, or other pulses with rice, wheat, corn or other grains. For example, Mexican tortillas and beans, Indian rice and lentils.

¨       Rice and other grains with tofu (Soya bean protein) and vegetables. For example, stir-fried Chinese vegetables and tofu with rice.

¨       Nuts with wheat, corn or other grains. For example, a peanut butter sandwich.

¨       Adding milk, cheese, or eggs to a grain or pulse dish also makes complete protein.