Protein is an essential macronutrient needed for various functions in the human body from muscle and bone growth to producing hormones and cells that are needed for our immune system. Protein recommendations are based on how much we need per kilogram (kg) of our body weight. For adults, this is 0.75g per kg of body weight. However, this may vary depending on age, activity level, muscle mass and overall health. There is a wide variety of foods that provide protein, including:

• Pulses (beans, lentils, and peas) 

Pulses such as kidney beans, baked beans, chickpeas and lentils all provide a plant-based source of protein. It is recommended that we consume more of these as they are a cheap, low-fat, source of protein, fibre and vitamins including thiamin and folate and minerals such as iron.

• Animal Proteins  

Meat and poultry such as chicken, red meat and lamb are reliable sources of protein. Poultry provides B vitamins, phosphorus and selenium and can be low in fat if you choose chicken breast without skin. Red meats such as beef, lamb and pork provide B vitamins, phosphorus, zinc and iron. These products can be high in saturated fat however, this can be avoided by choosing leaner cuts and cutting off extra fat.

• Fish and Shellfish  

Fish provides protein alongside B vitamins, potassium and vitamin D in oily fish. It is recommended that we have two portions of fish each week, one of which should be oily fish. An example of oily fish includes salmon, tuna, or mackerel.

• Eggs 

Eggs are a good source of protein with 6g of protein per large egg. They also provide omega-3 fats, vitamins A, B, D and selenium.

• Dairy Products  

Dairy products such as milk, yoghurt and cheese are excellent sources of protein alongside calcium, B vitamins and iodine.

• Nuts and Seeds  

Nuts and seeds including peanuts, almonds, sunflower seeds as well as nut butter provide protein as well as vitamins and minerals such as vitamin E, B vitamins, selenium, iron and zinc. Nuts are also a good source of fibre and rich in unsaturated fats.

• Other Plant-Based Proteins  

A range of other plant-based protein sources are available including foods made from soya like soya mince or tofu, a range of foods made of mycoprotein (Quorn) and new sources of alternative proteins are available such as pea-protein.

Tipson ways to vary your protein in your diet include becoming creative with beans, peas and lentils by adding them to your dishes, including them in salads, or creating bean-based dips. Similarly, halving the meat in dishes such as bolognese, curries, stews or stir-fries and replacing it with plant sources of protein such as beans, pulses, or meat alternatives. Taking protein snacks with you such as a handful of nuts, hard boiled eggs or cheese is a great way to get your protein in if you are on the go.

(British Nutrition Foundation, 2022), (Public Health England, 2016).

British Nutrition Foundation. (2022). Protein. British Nutrition Foundation. Available at: https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Consumer. Last Accessed: 06/06/2023.

Public Health England. (2016). The Eatwell Guide. Gov.UK. Available at: https://www.gov.uk/government/publications/the-eatwell-guide. Last Accessed: 06/06/2023.

Summary 

Protein is an essential macronutrient needed for various functions in the human body from muscle and bone growth to producing hormones and cells that are needed for our immune system. Our protein recommendation is based on how much we need per kilogram (kg) of our body weight. For adults, this is 0.75g per kg of body weight. However, this may vary depending on age, activity level, muscle mass and overall health. There is a wide variety of foods and drinks that provide protein, including:

• Peas, pulses, beans and lentils,
• Eggs,
• Fish and shellfish,
• Meat and poultry such as chicken, beef and lamb,
• Dairy products such as milk, cheese and yoghurts,
• Nuts and seeds,
• Plant proteins including soya, soya mince, or tofu.

Tips to on ways to vary protein in your diet include:  

• Becoming creative with beans, peas and lentils by adding them to your dishes, including them in salads or creating bean-based dips.
• Halving the meat in dishes such as Bolognese, curries, stews, or stir-fries and replace it with a plant source of protein such as beans, pulses, or meat alternatives.
• Taking protein snacks with you such as a handful of nuts, hard-boiled eggs or cheese is a great way to get your protein in if you are on the go.