Protein is made up of chains of individual amino acids and they are the building blocks your body needs to rejuvenate, rebuild and maintain your muscles, organs, and immune systems. Protein can also be used for energy when you don't have enough carbohydrates in your diet. Your body can make some amino acids, but there are some, called essential amino acids, that have to come from directly from your diet.

Animal protein sources provide all of the essential amino acids so they are called complete proteins. Each time you eat eat meat, fish, dairy products, or eggs you get all of the essential amino acids.  Vegetarians and vegans rely on plant proteins to get their amino acids. Soy and hemp are the only plant sources that contain all of the essential amino acids.  All other plant protein sources are incomplete proteins, meaning that they don't provide all of the essential amino acids. However vegans and vegetarians who eat a variety of plant proteins throughout the course of the day should get all of their amino acid needs met.

There are four groups of plant foods.  The first group is made up of bread, rice, whole wheat and whole grain products.  These include cereal, pasta, bread, and noodles.  Group two is the legumes and includes peas, beans and lentils.  The third group is vegetables and fruits and the fourth group is nuts and seeds.  To get a complete protein, combine any food item from group one with one, single food source from any one of the other three groups.

Here are some sample combinations of plant proteins that will provide you with all of the amino acids you need:

• Grains plus legumes. Try black beans and rice.
• Wheat crackers, nuts and legumes. Lentil soup with a serving of almonds and crackers on the side.
• Corn plus legumes. Try pinto beans in a corn tortilla.
• Whole grain pasta with peas, almonds, and your favorite sauce.
• Whole wheat toast with peanut butter.
• Bean soup with whole grain crackers.
• Corn tortillas with refried beans and rice.