Knowing your protein information from Harvard’s “The Nutritions Source”

(Tips and Info from the Harvard School of Public Health website) 
Paying attention to your packaging is important! Getting the right amount of fruits, vegetables, dairy, and grain is essential to being a healthy individual. Vegetarians and vegans, HECK all of us need to be aware of this. For Vegetarians in order to get the amino acids you would need to get all the sources of protein your body needs in order to stay in shape and heathy. Harvard notes that “people who don't eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day”(harvard).
**You should be making sure your getting all the sources of protein you can get! it's important, even those you may not think of, or be opposed to trying to eat. I personally recommend vegetarians try meat or other protein rich substances be open to new things and same goes for meat eaters eat more veggies, try soy, and be open to vegetarian idea’s. there are benefits to all food types and all eating lifestyles! Some information from Harvard:  “A 6-ounce broiled porterhouse steak is a great source of protein—about 40 grams worth. But it also delivers about 38 grams of fat, 14 of them saturated. That's more than 60 percent of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.”
So when choosing foods that are rich in protein make sure you know what else in in the product (such as fats, calories, sugars ect) 
Harvard’s 5 quick tips:( can be seen in depth on the website listed below)
1. Mix it up.  Eating a variety of foods will ensure that you get all of the amino acids you need. 
2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats!

3. Limit red meat—and avoid processed meat.... So make red meat—beef, pork, lamb—only an occasional part of your diet. And skip the processed stuff—bacon, hot dogs, and deli meats—since that's also been linked to higher cancer, heart disease, and diabetes risk. 
4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. 
5. Balance carbs and protein.