This might turn out as good news to you… You don’t need to stress about eating complete protein foods, whether it is nutrition for children or healthy food for adults. If you’re a big fan of quinoa, or chia seeds, you may have heard them touted as complete proteins, that means they contain all of the nine essential amino acids required to build and repair protein tissues in the body.
But the question is—does that matter when it comes to healthy food for adults or nutrition for children? No, not really.
Animal-based foods like eggs, dairy, fish, and meat are complete proteins, while most plant foods are incomplete, i.e, certain amino acids are missing from the protein puzzle. Some people believe that in order to utilize plant protein efficiently, you must eat healthy and nutritious food, which is the so-called “complementary proteins”. Rice and beans are a good example of complementary proteins, because the amino acids that are missing from beans are found in rice and vice versa.
However the terms “complete protein” and “incomplete protein” are misleading. That’s because if a person consumes enough calories from a healthful, varied diet—even if those calories come exclusively from plant-based foods—she should get an adequate supply of essential amino acids within a 24-hour period.
Your liver helps by storing various essential amino acids over the course of a day for use later on. In other words, you don’t need to worry about eating complementary plant foods simultaneously, as long as you’re eating a variety of healthy and nutritious food. (and not just vegan junk food)
You don’t need to eat quinoa or chia at every meal or memorize lists of foods to pair. But if you are vegan or lean toward a plant-based diet, to meet your protein needs by the end of the day, it’s important to eat quality calories from a mix of whole foods.
And remember that if you eat animals foods, quality still counts for wellness, weight management, and disease prevention. Pair pastured eggs, grass-fed dairy or beef, organic poultry, and wild, sustainable seafood with plenty of plants. And keep in mind that you don’t need to eat animal protein at every meal diet in order to consume an amino acid-rich diet.
Know more about healthy food for adults and other nutrition for children that should be included in your diet at www.tentaran.com/health