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Protein sources
What is protein?
Protein is a nutrient found in food, along with fats and
carbohydrates. Protein is found in both plant and animal
derived foods.
Protein enables growth and repair of body tissues,
especially after exercise.
Our protein needs vary, depending on age, gender and
activity. Protein is required daily as it contains important
vitamins and minerals.
Include small amounts of protein at each meal and choose
a variety of protein rich foods throughout the week.
There are many popular weight loss diets that limit
carbohydrates and increase protein. Limiting carbohydrates
is not recommended for your health and is not sustainable
long term.
Moderate protein diets, which do include carbohydrate
containing foods, is a more balanced approach to increasing
your protein intake.
Healthy options for increasing protein
Protein and weight loss
Protein plays a role in weight loss as it helps to control your
appetite by making you feel full.
Lean meat—fish, chicken, pork,
beef, lamb, turkey, etc.
Low fat dairy—milk, cheese,
yoghurt, etc.
Beans and legumes
Soy (tofu, soybeans)
Eat more plant based vegetarian proteins. Food like
beans, peas, quinoa and lentils are rich in fibre, vitamins
and minerals. They can also ‘bulk out’ meat dishes.
Include low-fat dairy and eggs.
Choose lean cuts of meat, remove visible fat and drain
off fat from minces. Remove skin from chicken.
Enjoy two servings of fish per week, for a heart healthy
dose of lean protein.
Limit hard cheeses, instead choose cottage or ricotta.
A small handful of nuts is a healthy, high protein snack.
It is important to eat from a variety of food sources each day. Eat plenty of fruits and vegetables. Eat plenty
of breads and cereals, preferably wholegrain. Have milk and milk products, preferably low fat.
Include meat, poultry, seafood, eggs or alternatives.
Balance your lifestyle with physical activity and view movement as an opportunity,
not an inconvenience.