Over the past few years there has been great debate about the quantity and type of protein people should be eating. There has been the high protein diet, the high carb/low protein diet, the Atkins diet, and so the list goes on. Here is a guide to what you should be eating, and the importance of getting enough protein.
Protein is need for growth and development of muscles. It is also used for energy, and to manufacture hormones, antibodies, enzymes and tissues. Protein also is very satiating, which means you will feel fuller for longer (which helps with weight management). Amino acids are the building blocks of proteins. Complete proteins (primary proteins) contain all of the essential amino acids. These proteins are eggs, milk, cheese, poultry, meat and fish. Incomplete proteins contain only some of the essential amino acids. It is important that, if you are eating mostly incomplete proteins, you combine them to have a complete protein (see below). If you are eating incomplete proteins you may end up with a deficiency in an amino acid – for example, a deficiency in lysine can lead to the development of cold sores.
The World Health Organization recommends about 0.8-1.2 grams of protein per kilogram of your body weight per day. An easy way to calculate this is to aim to have a serve at every meal – portion approximately size and thickness of your palm. Aim for one palm of primary protein or 1 ½ palms of secondary proteins.
Primary proteins come from animal sources:
Fish – excellent source of protein low in saturated fats & high in essential fatty acids (except tuna, shark, swordfish and crustaceans which are often contaminated with heavy metals). Choose deep sea/ ocean/ cold water fish – fresh is best – aim for 3 x per week.
Poultry – if you eat a lot of chicken, choose organic (free range is not organic and can contain hormones/ antibiotics) or limit to 2 x or less/week.
Eggs – try to get certified organically fed or GM/ hormone free.
Dairy – have low fat varieties and females can alternate with soy milk. (Just check that it is not soy protein isolate – see comment below).
Red meat – eat in moderation and try for lean cuts. Avoid organs, offal and sausages unless organic because of pesticides/ hormones. Avoid deli/ cold cut meats. Trim all fats.
Secondary proteins i.e. plant sources:
These are incomplete proteins (they do not contain all the essential amino acids), so they must be combined to form a complete protein.
Combine two (2) of the following in one meal per day – nuts, grains/seeds, legumes/pulses.
Nuts/ Seeds - excellent high-energy snacks (small handful only) eat raw/ unsalted & fresh (not peanuts which are actually legumes/ highly allergenic).
Legumes/ Pulses - choose fermented soy products where possible – tofu, tempeh, miso. Check ingredients on soy products – must say “whole bean” not “soy protein isolate (which is genetically modified and contaminated with aluminum). Try lots of different legumes – chick peas (hommus), kidney, lentils (blue and de Puy are tasty), adzuki, canellini, butter, black eye…keep it interesting!
Grains - usually classified under carbohydrates as they are higher in carbs than protein – chose more legumes, nuts and seeds. Only use wholegrain/ stone-ground grains. Try whole grains of barley, rye, spelt, quinoa or buckwheat in stews, soups and casseroles.
