Why protein

Why Protein?

The Importance of Protein

1. Protein is made up of amino acid building blocks. They are necessary for the growth and repair of our body's tissues.

1. Nine amino acids are essential – they have to come through our diet.

1. Animal proteins are complete proteins – they have all 9 of these essential amino acids in them.

1. Some plant sources of protein are also complete, such as buckwheat, soy and hemp, but most don't contain all 9 essential amino acids. It is therefore important to get a variety of plant-based proteins into your diet if you are vegan or vegetarian to ensure you're covering those essential requirements.

1. A portion of protein is roughly the size of your palm.

1. Having some source of protein at breakfast is a great way to help regulate your appetite, energy and blood sugar levels throughout the day. See below for lots of healthy breakfast ideas.

Healthy Protein Foods

1. Meat – unprocessed, high-quality red meat (I recommend no more than twice a week), poultry, game.

1. Fish – white fish & oily fish, seafood, crustaceans. Don't forget tinned fish. Advice for most people is to have two portions of fish per week including 1 of oily fish (herring, pilchards, salmon, sardines, trout, mackerel). 1 portion of fish is roughly the size of your palm, or 140g*

1. Eggs

1. Unsweetened natural yoghurt, dairy milk, cheeses

1. Nuts & seeds – including nut butters & tahini

1. Pulses – beans, lentils, chickpeas, peas, broad beans etc.

1. Soy – tofu, tempeh, edamame beans

1. (Protein powder) – look for one that is as simple as possible with minimal additives

Further Resources

Take a look at this article for masses of my healthy breakfast ideas.

Here's a simple recipe for slow-roasted chicken.

See the NHS advice on red & processed meat consumption

• Please read this article for full details of current recommendations on fish consumption here. NB. Specific advice on fish consumption varies, particularly for those who are planning pregnancy, girls, pregnant or breastfeeding women.