8 essential amino acids
(Or 9 if you are an infant or child!) Amino acids (essential and nonessential) are the building blocks of protein. Essential amino acids must be obtained from consuming foods because our bodies can’t make these amino acids. Protein sources that contain the 8 essential amino acids in the right amounts are labeled as “complete” while protein sources that do not contain all essential amino acids are labeled as “incomplete”. How might this influence your diet? Pairing incomplete proteins with different amino acid profiles is a great way to ensure you are getting the amino acids your body needs. Also, consuming a variety of protein sources throughout the day is another great strategy to provide your body with essential amino acids. Check out our cool infographics on protein pairing! – Megan Meyer, PhD
7 small changes
We all have 7 days a week to make small changes! Making big changes can be tough and daunting but health experts find that the biggest changes come when we start small. A small change could be try 1 new vegetable at your holiday meal to incorporate more health benefits into your meal.- Liz Sanders, RD, MPH