Protein is necessary in the diet to build strong muscles, maintain organs and aid the immune system. Eating enough protein is especially important for the growth and development of children and pregnant women. However, by decreasing or eliminating animal sources of protein (i.e., meat) from your diet, you can lower your risk for high cholesterol, high blood pressure, and other heart disease. Non-meat protein is a healthy alternative that is often healthier for your wallet too!

Additionally, decreasing meat consumption reduces the emission of greenhouse gases, which is healthier for our planet. For example, it takes approximately 10 kg of grass and grain to produce 1 kg of beef. In addition, according to the USDA, a typical meat based diet uses 4.5 times the land required for a vegan diet.

What is protein?

Amino acids are the building blocks of protein. There are 20 amino acids in the body. These can be classified as essential or non-essential. All amino acids are important, but those the body is unable to make on its own are called essential amino acids. The only way your body can get them is by eating protein. Most plant-based proteins are missing at least one essential amino acid, but by combining certain plant foods in the same day (not necessarily the same meal), you can provide your body with all the necessary amino acids. You can do this, for example, by eating rice and beans together or by eating peanut butter on whole grain toast.

How much protein do I need?²

The amount of protein needed each day depends on a person’s age, gender and level of physical activity. Generally 10–35% of your daily calories should come from protein. The quick and easy way to determine how much protein you should have is to look at your plate each time you eat. When you sit down to a meal, about 1/4 of your plate should be a source of protein.