Food combining for complete protein
How to get all your amino acids on a plant-based diet
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Animal foods (fish, poultry, and meat) and what they produce (eggs, and milk) are considered a complete protein, containing the 9 essential amino acids that our bodies need. Soy (in soy milk and tofu) does too. As a result they provide us with what's known as complete proteins. Other plant-based foods don't have all the amino acids in any one food, but they can be combined to provide those amino acids:
- Legumes, like peanuts*, beans, peas and lentils + Grains (wheat, oats, quinoa)
- Legumes + Nuts* or Seeds* (for kids over 3 years old)
- Any Vegetable + dairy or eggs
* Nuts and seeds should not be given to children under 3 yrs old because of the risk of choking. But you can give them nut butters (peanut, cashew or sunflower butter, for example)
Adapted from Nurturing with Nutrition by Dr. Melanie Bezarte and Lucille Beseler, RDN
