By: Serena Beber
                                              Dr.Andaleeb Fatima


Proteins are made up of amino acids. Of the 20 amino acids commonly found in food, 9 of them are classified as essential. By essential, we mean that these particular amino acids must be eaten, because they cannot be made by the body. The other 11, non-essential, amino acids can be manufactured by the body from other amino acids.Proteins in the diet can come from animal and plant sources. Animal proteins contain all 9 essential amino acids and are therefore called complete proteins. Vegetable proteins may be missing 1 or more of the 9 essential amino acids and are therefore referred to as incomplete proteins. If animal products are excluded in the diet, care must be taken to include a combination of vegetable proteins to provide all essential amino acids. A diet deficient in protein may result in a loss of muscle mass, poor growth in children and a decreased immune system. Sources of protein include both animal and vegetable sources. Animal sources include: beef, chicken, fish, pork, eggs and dairy products. Good vegetable sources include beans and lentils.
How much do we need?
The recommended dietary intake of protein depends upon age and medical conditions. A nutritionally balanced diet which follows Canada's Food Guide to Healthy Eating will provide adequate protein. Most adults will meet their needs with 2-3 servings  of protein-rich food per day.While vegetarians can get enough protein in their diet, they must take extra care to ensure they meet all their needs of essential amino acids by choosing the proper combination of plant proteins over the course of each day.When dietary protein exceeds your daily needs, your body does not make extra protein muscle. The extra protein is broken down by the body and the amino acids are used as energy or stored as fat.Protein supplements and protein-enriched foods are also available for people unable to get what they need from natural sources, or require more protein for various health or fitness reasons. It is important to note, however, that too much protein can have adverse effects, such as interfering with the body’s calcium absorption.


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