Ever experienced that gnawing feeling of hunger shortly after dining? Chances are, your last meal fell short of achieving a nutritional balance. To achieve a feeling of fullness and promote general health, several experts told USA TODAY that the 'magic formula' combines complex carbs with protein and fats.

Bumping up your protein intake isn't restricted to carnivores. While meats and dairy products are classic protein providers, findings from the Dietary Guidelines for America reveal that almost 90% of Americans fail to consume enough seafood, and over half of the population don't intake adequate amounts of nutrition-dense nuts, seeds and soy.

According to Theresa Gentile, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, plant-based proteins could be a healthier choice overall. She cites a recent study published in the American Journal of Clinical Nutrition that highlights the potential benefits of plant protein. The findings suggest that regular consumption of plant protein, over animal or dairy sources, is associated with better mental health and less physical impairment. Plus, it's a more eco-friendly protein option.

Plant and fish proteins emerged as the winners in a 2023 study in Scientific Reports from a nutritional, health, and environmental perspective, while meat proteins fell short.

Let's explore these plant proteins further:

They offer more than just protein; they are stacked with fibre, vitamins and minerals. Nuts provide healthy fats and fibre, while greens and broccoli are antioxidant powerhouses, loaded with vitamins K and C. Beans are bursting with fibre, protein, iron and resistant starch, a starch type that boosts gut health and does not increase glucose levels. They also contain polyphenols, antioxidant compounds that may protect against some cancers, cardiovascular diseases, diabetes and neurodegenerative diseases.

But knowing protein's forms isn't enough- understanding your protein intake is vital, says Dr. Gregory Katz, an assistant professor at NYU Grossman School of Medicine. Viewing protein as a percentage of calories, instead of simply counting grams, is key to feeling fuller.

The 20 amino acids our bodies use to produce energy and build structures like muscle cells, are the building blocks of protein, explains Dr Katz. Out of them, nine are essential amino acids that our bodies cannot produce naturally.

The Dietary Guidelines for Americans recommends daily consumption of 0.8 grams of protein per kilogram of body weight. For a person who weighs 170 pounds, it translates to roughly 60 grams. Older adults or anyone recovering from illness should target closer to 1.2 grams per kilogram, Gentile advises.

But Dr. Katz isn't convinced that we're consuming enough protein to stave off age-related muscle deterioration. "Higher protein diets tend to be better at preserving muscle, especially when that's coupled with some degree of physical activity,” he says.

Soy and quinoa are complete plant proteins, containing all of the essential amino acids which our bodies need. Variety is key to ensuring you consume all essential amino acids throughout the day.

For those looking for high protein alternatives, Gentile suggests flax seeds, hemp seeds and chia seeds. According to Gentile, there's no need to splurge on fancy supplements. A protein powder free from sugar or additives could be included in a healthy diet. “There's a lot of money to be made by making this stuff feel complicated," says Katz, "But for most people, keeping it simple is probably the best way."