Protein- A building block for health!

The Role of Protein in Optimal Health: Protein is not just about muscle building; it's the foundation of various physiological functions. Enzymes, hormones, and antibodies comprise proteins, emphasising their indispensable role in overall health. Adequate protein intake also aids in weight management, as it promotes satiety and helps preserve lean muscle mass.

Why Aim for 30 Grams per Meal? Research suggests that spreading protein intake throughout the day optimises muscle protein synthesis and enhances the body's ability to utilise this essential nutrient. Targeting 30 grams per meal or 1-2g per kg of body weight ensures a steady supply of amino acids, promoting sustained energy levels and supporting various bodily functions.

Examples of Protein-Rich Sources:

1. Lean Meats:

   • Chicken breast (30g per 100g)

   • Kangaroo (20-30g per 100g)

   • Lean beef (31g per 100g)

2. Fish:

   • Salmon (25g per 100g)

   • Tuna (30g per 100g)

   • Mackeral (25g per 100g)

3. Plant-Based Proteins:

   • Lentils (9g per 1/2 cup, cooked)

   • Chickpeas (7g per 1/2 cup, cooked)

   • Quinoa (8g per 1 cup, cooked)

4. Dairy and Alternatives:

   • Greek yogurt (15g per 6 ounces)

   • Cottage cheese (28g per 1 cup)

   • Almond milk (1g per 1 cup)

5. Eggs:

   • Whole eggs (6g per egg)

   • Egg whites (3.6g per egg white)

6. Nuts and Seeds:

   • Almonds (6g per 1/4 cup)

   • Chia seeds (4g per 2 tablespoons)

   • Pumpkin seeds (9g per 1/4 cup)

Incorporating Protein into Meals:

1. Breakfast:

   • Greek yogurt with berries and almonds

   • Scrambled eggs with spinach and whole-grain toast

2. Lunch:

   • Grilled chicken salad with mixed greens and quinoa

   • Lentil soup with a side of whole-grain crackers

3. Dinner:

   • Baked salmon with sweet potato and steamed broccoli

   • Stir-fried tofu with mixed vegetables and brown rice