Most foods have a varying amino acid profile. And your goal is to eat the right combinations of amino acids, so your digestive system can effectively assimilate them and use them to build, repair and healthily maintain your body.

There are essential amino acids, meaning your body does not naturally produce them, and non-essential amino acids, one’s which your body can make.

High-quality protein sources include the right combination of essential and non-essential amino acids. And the good news is you don’t have to eat only high-quality protein foods, because you can combine two or more lower-quality protein sources to yield a higher-quality one.

For example, you will want to combine a grain with a legume ie. pumpernickel bread with cashews, because on their own they are weak sources of protein, but together make a highly effective one.

Another combination example can be adding peas to rice, because doing this will complete the amino acid structure. And if it’s more convenient, you can also include a pea protein-enriched smoothie to your meal whenever you eat rice or grains.