Protein is a vital nutrient essential for the growth, repair, and proper functioning of your body’s cells. It plays a crucial role in numerous bodily processes, making it important to include sufficient protein in your daily diet. The amount of protein you need can vary based on factors like your weight, gender, age, and overall health. Fortunately, meeting your protein requirements is easily achievable by incorporating a variety of protein-rich foods from both plant and animal sources into your meals.
An assortment of protein-rich foods, including steak, salmon, eggs, milk, beans, and nuts, visually representing diverse sources of dietary protein.
Proteins are constructed from amino acids, often referred to as the building blocks of protein. There are approximately 20 different amino acids that combine in various ways to form proteins. Your body utilizes these amino acids to create new proteins, such as those found in muscles and bones, as well as other essential compounds like enzymes and hormones. Amino acids can also serve as a source of energy for the body.
While your body can produce some amino acids – 11 of them, known as non-essential amino acids – there are 9 essential amino acids that your body cannot synthesize on its own. These essential amino acids must be obtained through your diet to ensure your body functions optimally.
The nutritional value of protein is determined by the quantity of essential amino acids it contains. Different foods offer varying amounts of these essential components. Generally, animal-based products like chicken, beef, fish, and dairy are considered high-quality protein sources because they provide ample amounts of all essential amino acids. Soy products, quinoa, and amaranth are also excellent plant-based sources containing all essential amino acids. Other plant proteins, including beans, lentils, nuts, and whole grains, also contain all essential amino acids, although the levels of one or two may be lower compared to animal sources.
For individuals following vegetarian or vegan diets, it’s important to consume a diverse range of plant-based protein sources daily to ensure an adequate intake of all essential amino acids. Combining different plant proteins throughout the day can easily meet protein needs. For instance, a meal combining cereals and legumes, such as beans on toast, can provide a complete set of essential amino acids, similar to a typical meat-containing meal.
When considering What Food Has Protein, a wide variety of options are available. Excellent food sources of dietary protein include:
- Lean meats: such as beef, lamb, veal, pork, and kangaroo
- Poultry: like chicken, turkey, duck, emu, goose, and bush birds
- Fish and seafood: including fish, prawns, crab, lobster, mussels, oysters, scallops, and clams
- Eggs
- Dairy products: particularly milk, yogurt (especially Greek yogurt), and cheese (especially cottage cheese)
- Nuts and seeds: such as almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, and sunflower seeds, including nut butters
- Legumes and beans: encompassing all types of beans, lentils, chickpeas, split peas, and tofu
While some grain and cereal-based products contribute to protein intake, they are generally not as protein-dense as meat and meat alternatives.
Meeting your daily protein requirements can be easily achieved by following dietary guidelines that emphasize a balanced intake from various food groups. The primary food groups contributing to protein intake are the ‘lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans’ group and the ‘milk, yogurt, cheese and/or alternatives (mostly reduced fat)’ group.
Since the body cannot store protein, consuming small amounts of protein at each meal is the most effective way to meet your daily needs. Recommended daily servings from these protein-rich food groups vary based on age and gender.
If you are seeking to increase your protein intake naturally, consider these simple additions to your diet. A peanut butter sandwich, using natural peanut butter without added salt or sugar, is a quick protein boost. Low-fat cottage or ricotta cheese can be incorporated into various dishes or spread on toast for a protein-rich meal or snack. Nuts and seeds are versatile additions to salads, vegetable dishes, and curries. Beans are excellent in soups, casseroles, and pasta sauces. Hummus with vegetable sticks or as a sandwich spread provides easy protein at lunchtime. Greek yogurt is a protein-packed food that can be enjoyed with breakfast cereal, soup, or as a dessert with fruit. Eggs are a versatile and convenient protein option that can be prepared in numerous ways.
Protein deficiency, or insufficient protein intake, is uncommon in populations with generally high protein consumption. However, it can occur in specific groups, such as older adults or those following strict vegetarian or vegan diets without careful planning. Symptoms of protein deficiency can include muscle wasting, fluid retention (oedema), anemia, and slow growth in children.
Maintaining adequate protein intake becomes particularly important as you age. From around the age of 50, muscle mass naturally begins to decline, a condition known as sarcopenia. Sufficient protein intake, especially from high-quality sources like lean meats, combined with regular exercise, can help maintain muscle mass and strength as you age, supporting mobility and reducing the risk of falls.
Protein shakes, powders, and supplements are generally unnecessary for most people to meet their protein needs. The majority of individuals obtain sufficient protein through their regular diet. Excess protein intake beyond what the body requires will either be excreted or stored as fat. Focusing on a balanced diet rich in diverse protein-rich foods, as outlined in dietary guidelines, is the most effective and healthy approach to meeting your protein requirements. If you have concerns about your protein intake or are considering supplements, consulting with a healthcare professional is recommended.
For those who exercise, consuming a serving of high-quality protein along with carbohydrates after exercise can aid in maintaining protein balance in the body. This is beneficial even after moderate exercise, especially for older adults. However, for individuals engaging in vigorous exercise or aiming to build muscle mass, additional protein beyond dietary recommendations is generally not required. Muscle growth is primarily stimulated by exercise itself, rather than excessive protein intake. Very high protein diets, often promoted in fad diets, can be detrimental to health, potentially straining the kidneys and liver and leading to calcium loss. Adhering to recommended protein intake levels is sufficient for muscle building and overall health, even for athletes.
