What to look out for in your dishes

It's always important to make sure you include protein-rich foods in your diet to maintain your overall health and well-being. But you might be wondering why it's so important.

Let's go through it together...

Why do we need protein? 🤔

Proteins, or "the building blocks of life," break down into amino acids that help the body grow and repair. Hair, skin and muscle are all made from the protein you consume.

Your body can't make all the amino acids it needs just on its own, so you need to get the ones it can't make, known as essential amino acids. Protein-rich foods include meat, fish, dairy, eggs, nuts, beans, lentils, and wholegrains, so eating a varied diet that includes these foods will give you all the essential amino acids your body needs.

You can also get amino acids from plant-based foods. However, most of these proteins don't contain all of the needed essential amino acids. They are called incomplete proteins. If you avoid animal proteins, the best way to ensure you are consuming a healthy amount of amino acids is to consume a variety of plant-based proteins throughout the day, such as quinoa.

How much protein should you eat daily? 🤷‍♀️

The recommended daily amount of protein for an adult is 0.75g per kg of body weight per day.

• 45g a day for a 60kg woman
• 55g a day for a 75kg man

It's important to keep in mind that your daily protein needs are not a fixed number. It can fluctuate depending on certain factors such as your level of physical activity.

Spreading protein across meals helps your body use it effectively. For example:

• Breakfast:  wholegrain cereal with milk or soya
• Lunch:  beans on toast
• Dinner:  Chicken breast with vegetables

A good rule to note is that the protein portion you have in each meal should fit into the palm of your hand. For most people, eating a little more protein isn't harmful, but extra protein your body consumes will either be burned for energy or stored as fat.

What food should I look out for? 👀

When looking for more protein-focused dishes, look out for a range from lean meats to nutrient-dense plant-based options:

Animal-Based Proteins

• Chicken and turkey breast
• Fish and seafood (Salmon, tuna and crab)
• Eggs
• Lean Beef
• Dairy Products (Greek yoghurt, cottage cheese and cheddar cheese)

Plant-Based & Vegetarian Proteins

• Tofu
• Lentils and beans
• Edamame
• Seeds and nuts (Pumpkin seeds, almonds and walnuts)
• Quinoa

Benefits of protein

To maintain or gain muscle mass 💪

If you're trying to gain muscle mass, a higher-protein diet can help repair and grow muscles. When you exercise, muscle cells break down, but protein from food helps to repair the damage, which then strengthens them.

To lose weight 🍄

As protein meals help to keep you full for longer, it could lead to potential (not drastic) weight loss. Some studies have suggested that increasing the percentage of protein in your diet, when combined with a lower calorie intake, may help you manage your appetite, decreasing snacking between meals and preserving muscle mass.

But simply eating more protein without cutting down the overall calorie intake of a meal will not lead to weight loss.

It's important to not only take care of your physical and mental health but also to be cautious of what you're eating and to make sure you're having a balanced diet with enough nutrients! It's essential for taking care of yourself ❤️