Protein Demystified...

Proteins are macromolecules made up of 20 different amino acids, compounds that help control hunger and build muscle, skin and more. Eleven of the acids are nonessential, meaning our body produces them, so we don't need to get them from food. The other nine are essential—we can't make them and must replenish our supply from one of two camps:

Complete proteins contain all nine of the essential amino acids and include animal products (meat, fish, dairy, eggs) as well as soybeans and quinoa.

Incomplete proteins, as the name suggests, fall short. Nuts, seeds and grains are all missing or low in the same essential amino acids. Legumes, fruit and veggies all lack other essential amino acids.  Combine one food from each incomplete group and, voilà, full package. In an ideal world, you'd have complete protein at every meal to ensure all nine essential amino acids are there when you need them. But that's not always possible or even necessary. A quick rule of thumb: If you have only incomplete proteins at one meal, have complete ones the next time you eat.

Until Monday - Keep thinking veggies and protein!