Importance of Protein

What is protein?

Proteins are made up of organic compounds called amino acids and are essential nutrients you can’t live without. Whenever the body is growing, repairing or replacing tissue, proteins are involved. Proteins are found in your skin, bones, muscle and all your organ tissue. In addition, they are used to produce hormones, enzymes and hemoglobin that carry oxygen in the blood.

Protein helps to: ·         Support weight loss + healthy metabolism ·         Keep blood sugars stable ·         Curb appetite ·         Maintain a healthy Immune system ·         Build and repair the body ·         Support new growth and maintenance ·         Sustain lean muscle ·         Prevent muscle wastage ·         Assist in hormone production ·         Assist recovery from sport or illness

How much do we need?

The amount you consume each day varies slightly depending on your age, weight and activity level. Basically it’s all about getting a good balance of quality protein over the course of a day that’s important for good health.

A healthy diet provides the right balance of carbohydrate, fat, and protein to reduce risks for chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable.

Food Name	Portion	Protein (grams)
Fish
Fish, White, steamed	100 g (3 ½ oz)	23
Salmon steamed / poached	100 g (3 ½ oz)	28
Tinned salmon in water	100 g (3 ½ oz)	22
Tinned tuna in water	100 g (3 ½ oz)	23
Tinned Sardines	100 g (3 ½ oz)	21
Eggs
Whole Egg / boiled	2 eggs	12
Egg Whites	4 egg whites	14
Dairy
Yogurt Natural, Greek Style	100 g (½ cup)	5
Yoghurt Natural, low fat	100 g (½ cup)	6
Milk, Skim	125 ml (½ cup)	4
Cheese, Cottage, 1% Fat	100 g (½ cup)	18
Cheese, ricotta reduced fat	100 g (½ cup)	12
Vegan (plant based)
Spirulina	10 g (1 tablespoon)	5.4
Chickpea / boiled	100 g (½ cup)	6
Lentil / boiled	100 g (½ cup)	5
Green peas, fresh boiled	100 g (½ cup)	5
Beans/boiled	100 g (½ cup)	8
Baked beans	86 g (½ cup)	5
Soybeans (edemame) /steamed	100 g (½ cup)	14.3
Soymilk, plain	125 ml (½ cup)	4
Tempeh	100 g (3 ½ oz)	16
Tofu, firm	100 g (3 ½ oz)	12
Almonds / natural	50g ( 1 ½ oz)	10
Sunflower seed / natural	50 g( 1 ½ oz)	11
Pumpkin seed / natural	50 g (1 ½ oz)	12
Quinoa / cooked	100 g (3 ½ oz)	4
Poultry
Chicken Breast, grilled	100 g (3 ½ oz)	30
Turkey, breast roasted	100 g (3 ½ oz)	29