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Protein 101 The ential guide... What is protein? Protein is an essential part of a balanced diet. Protein molecules consist of chains of amino acids. Different proteins are made up of different amino acids, nine of which are essential for humans, as they cannot be synthesized by the body. The nine essential amino acids are: lysine, histidine, isoleucine, phenylalanine, leucine, methionine, tryptophan, threonine and valine. A protein molecule Why is protein important in the diet? It is vital for the growth and repair of body tissues. The different amino acids in protein all play a role in this process. Some help the immune system, others aid the transmission of nerve impulses and protein can even help to give you energy and keep your hair and nails looking good. What foods are good sources of protein? The richest sources of protein are animal products, such as meat and fish. However, vegetarians can get significant amounts of protein from dairy products and eggs, or food such as pulses, grains and soy products. Below is a list of common highprotein foods, with the amount of protein per 100g or per unit included: Why do vegetarians have to be extra careful to get enough protein? Although it is useful to know which foods are high in protein, that is not quite the whole story. Most food from animal sources contain ‘complete’ protein. This How much protein do I means that they contain all nine of the essential amino acids the need to stay healthy? Food Protein body needs. This depends on whether content you’re a boy or a girl, and However, foods of plant origin, Roast beef 28g your age. only contain some of the nine Chicken 25g amino acids. This means that it Adults generally require Cheddar cheese 25g is very important for vegetarians more protein to stay Canellini beans 24.8g and vegans to ensure that they healthy than children and 21g eat a wide variety of different teenagers, and boys need Cod fillet Quinoa 13.1g kinds of food, to make sure that more protein than girls. Milk (1/2 pint) 9.2g they get all nine of the essential As a guide, teenage boys Tofu 8g amino acids every day. need between 42.1 and Chickpeas 8g In the past, it was thought that 55.2g per day. Teenage 7.9g vegetarians should make a girls should have between Pearl barley Boiled egg (1) 7.5g special effort to combine food 41.2 and 45.4g daily. containing different amino acids However, do remember that Adult men and women while it is easy to eat 100g roast at each meal to ensure that require 55.5g and 45g they were consuming enough beef in one sitting, it is not as respectively. complete proteins. easy to eat 100g barley! The latest advice for vegans and vegetarians is to ensure that they eat a balanced diet including as many as possible from the vegetarian protein sources below: - Nuts eg hazelnuts, almonds - Seeds eg pumpkin seeds, fbsunflower seeds - Pulses eg beans, lentils - Cereals/grains eg oats, fffcous cous - Soya products eg tofu, ffftextured vegetable protein fff(TVP)