Why Complete Protein and variety matter in your diet
When it comes to healthy eating, it’s easy to get caught up in trendy and specific diets. At the foundation of every healthy diet, lies a simple truth: balance and variety are essential. At Tanner Clinic, our nutrition experts can help you navigate your specific dietary needs. Whether you want to maintain, gain, or lose weight, we can guide you every step of the way. One key part of a balanced diet is ensuring you get enough protein. But what exactly does that mean?
What Are Complete and Incomplete Proteins?
Protein is made up of amino acids—building blocks your body needs for everything from building muscle to supporting your immune system. Out of the 20 amino acids, nine are considered essential amino acids. Your body can’t produce them on its own, so you must get them from food.
- Complete Proteins contain all nine essential amino acids. These include animal-based foods like meat, fish, eggs, and dairy, as well as plant-based sources like quinoa, soy, buckwheat, and chia seeds.
- Incomplete Proteins are missing one or more essential amino acids. Most plant proteins, such as beans, nuts, seeds, and whole grains, fall into this category.
The good news?
You don’t have to eat only complete proteins to meet your body’s needs. By eating a variety of plant-based foods throughout the day—like rice and beans, peanut butter on whole-grain bread, or hummus with pita—you’ll still get all the essential amino acids.
Incomplete proteins aren’t bad for you. In fact, they provide important nutrients your body needs to thrive.
How Much Protein Should You Be Eating?
The amount of protein you need depends on factors like age, activity level, and health goals. Here are some general guidelines:
- For the average adult: 0.8 grams of protein per kilogram of body weight per day.
(To calculate this, multiply your weight in pounds by 0.36.) - Active individuals or athletes: 1.2–2.0 grams per kilogram of body weight.
- Older adults or those recovering from illness or injury: May need up to 1.2–1.5 grams per kilogram.
For example, a 150-pound adult would need about 54 grams of protein per day (150 × 0.36 = 54). Avoid eating your entire day’s worth of protein at once. Instead opt to spread it across meals and snacks. This is because it is easier for your body to digest and absorb when you space it out throughout the day.
Variety is Key
Getting complete proteins is important, but it’s just one part of the bigger picture. A well-rounded diet that includes a wide range of foods ensures you’re getting all the nutrients your body needs. Focus on variety with these essential components:
- Fruits and Vegetables: Aim for a colorful variety to maximize vitamins, minerals, and antioxidants.
- Whole Grains: These provide fiber, B vitamins, and complex carbohydrates for sustained energy.
- Healthy Fats: Found in foods like avocados, nuts, seeds, and olive oil, healthy fats support brain health and help your body absorb vitamins.
- Hydration: Don’t underestimate the importance of water in supporting digestion, energy levels, and overall health.
Why Personalized Nutrition Matters
Every person’s nutritional needs are unique. Your age, activity level, health conditions, and personal preferences all shape what a balanced diet looks like for you. Working with a nutrition specialist can help you develop a personalized plan that fits your goals and lifestyle.
Ready to Take the Next Step?
At Tanner Clinic Nutrition Resources, we’ll help you build a nourishing diet that works for you. Whether you want to improve your overall health, address specific concerns, or add more variety to your meals, our registered dietitians are here to help!
Schedule an appointment today and see how changes to your diet can have an impact on your health and well-being.