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WIC (Women, Infant and Children) and Nutrition Services
Protein
What is Protein?
Protein is a nutrient your body needs.
The body uses protein for energy.
The body uses protein to make muscles and cells.
Babies and children need protein to grow.
Adults, children and babies get protein from food.
What Foods are the Best Sources of Protein?
- Animal foods are the best source of protein.
- Animal sources of protein are:
- Meats
- Eggs
- Milk and dairy products
- Poultry
- Fish
- Protein is also found in foods like dried beans and peas, legumes, soybeans, grains and nuts.
- Protein from animal foods can supply all of the body’s needs and is called “complete” protein.
- Vegetable protein is "incomplete" protein.
- Vegetable protein (like dried peas and beans) needs to be eaten with a different vegetable protein to make a "complete" protein.
How do Healthy Adults Meet Their Protein Needs?
- Most Americans get more than enough protein in their normal diet. A glass of milk and a hamburger have over half of the protein adults need in one day.
How do Infants Meet Their Protein Needs?
- Breast milk or infant formula provides babies with most of the protein needed in the first six months of life.
- After the first six months, babies can meet protein needs with breast milk or formula, plus baby foods.
Do Baby Foods Contain Protein?
- Meats, egg yolks, and cereals prepared for babies contain protein.
- Babies drink less breast milk or formula as they get older, so other sources of protein become more important in the diet.
Legumes
- Dry beans, peas, and lentils are all different kinds of legumes.
- Serve them with rice, noodles, or bread for a good source of protein.
Why are Legumes such as Beans, Peas, and Lentils so Good to Eat?
- Easy to cook
- Very low in fat, high in fiber
- High in protein, like meat
- Low cost
| Meat Chili |
Meat and Legume Chili |
Legume Chili |
| 1 Cup = $0.50 |
1 Cup = $0.38 |
1 Cup = $0.24 |
Information adapted from "Protein Fact Card", Gerber Products Company 1989 adapted from "Enjoy Legumes", USDA, September 1986, Program Aid No. 1387.
The Nutrition information and test was developed by Pettis County Health Department in 2006 and used with their kind permission.
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