Protein Nutrition Basics - How Foods Fight Cancer

Higher-protein plant foods

Protein is needed to build and repair muscles, bone, skin, and blood; regulate
hormones and enzymes; and help fight infection and heal wounds. It is
also an integral part of genes and chromosomes.

The building blocks of protein are called amino acids. The body can synthesize
some amino acids; others must be ingested from food. Of the twenty
or so different amino acids in the food we eat, our bodies can make eleven.

The nine remaining amino acids are called essential amino acids—that is, the
body cannot produce them, and they must be obtained from the diet.

It is remarkably easy to get enough protein. A variety of grains,
legumes, and vegetables can provide all of the essential amino acids our
bodies require. It was once thought that to get adequate protein various
plant foods had to be consumed together, a practice known as protein
combining or protein complementing. However, researchers have found
that intentional combining is not necessary. As long as the diet contains
a variety of grains, legumes, and vegetables, protein needs are easily met.

Approximately 10–15 percent of daily calories should come from protein.

Protein needs depend on body weight, and requirements increase with
activity level and body stress (such as tissue repair or medical treatments).

All foods except pure fats, sugars, and alcohol contain protein. The recommended
dietary allowance (RDA) for protein for the average sedentary
adult is only 0.8 grams per kilogram of body weight, with protein needs
increasing only slightly with more activity. To find out your average individual
need, simply perform the following calculation: body weight (in
pounds) x 0.36 = recommended protein intake (in grams).

Here is an example: A person who weighs 150 pounds needs 54 grams of
protein per day. What does 54 grams of protein look like on a full day’s menu?

Breakfast: 1 bowl of bran cereal with raisins and 1 cup of soymilk 12 grams
Lunch: 1 veggie burger on a whole wheat bun 20 grams
Dinner: 1 cup of pasta with 1 cup of assorted vegetables and beans 22 grams
Protein Total for the Day 54 grams

The most protein-rich plant foods are listed in table 22. Legumes
(beans, peas, and lentils) are especially rich in many healthful nutrients and
supply a substantial amount of protein. Most varieties of legumes are about
25 percent protein and yield approximately 15 grams of protein per cup. But
don’t think that beans have a patent on protein. Wheat noodles contain substantial
amounts; some varieties have about 10 grams of protein in every 2
ounces of dried pasta, and that’s before you figure in any toppings.