PROTEIN

The Body's Building Blocks

Protein makes up the building blocks of organs, muscles, skin, nails, hair and hormones. Your body needs protein to maintain and repair tissues and to help make antibodies, which are required to fight infections. Protein assists in blood sugar regulation, fat metabolism and energy function. Children need it for growth.

Studies have shown that eating protein can help you lose weight and belly fat while increasing your muscle mass and strength.

The Recommended Daily Allowance (RDA) for an average adult’s protein intake is 0.75g protein per kilogram of bodyweight per day. This means an adult weighing 60kg needs 60 x 0.75gper day, which is 45g. A person weighing 80kg would need 80 x 0.75g per day, which is 60g. This is a guideline of course. More may be required depending upon your daily activity and dietary needs.

Protein Sources

Meats (beef, lamb, pork), poultry (chicken, turkey) fish and seafood, eggs, dairy (cheese, milk, yoghurt), soya, tofu, tempeh, beans, lentils, quinoa, nuts, seeds, oats, mushrooms, broccoli, Brussel sprouts

Some Tips

Choose lean meats
Fish is rich in essential nutrients and some types are high in heart-healthy omega-3 fatty acids
Cottage cheese is superior to other cheeses as it’s low in fat and calories
Almond nuts are a great source of fibre and six nuts provide 3g protein
Choose nut butters with 100% nut content or as close to it as possible and no additives
Choose plain yoghurt, Greek yoghurt or kefir, with no added sugar
One heaped tablespoon of hemp seeds provides 5g protein
Pumpkin seeds are rich in nutrients and provide 4g protein per tablespoon
Seeds can be added to many dishes - porridge, stir fries, baked goods, yoghurt, fruit salads - for additional protein, nutrients and fibre. See chia pudding recipe here
Coconut flour contains less carbs and more protein than regular wheat flour

Protein: News and Tips