Food sources of proteins
Animal sources are complete proteins which includes meat, egg, fish and poultry and they are good protein foods in both quantity and quality. Milk is a valuable source of protein (casein) because although it does not contain a large quantity of protein, the quality is excellent.
Good sources of plant proteins are legumes, pulses, nuts and oil seeds, but their quality is poorer than that of animal foods. However, complementing two plant sources or combining an animal and a vegetable source in one meal increases the nutritional value of the meal tremendously. All vegetables and fruits are poor sources of proteins.