17/07/2025
Proteins are the building blocks of the body, essential for the growth, maintenance, and repair of all body tissues. They play a critical role in various bodily functions, including:
🧬 Building and repairing tissues
🛡 Supporting immune function
⚙️ Enzyme and hormone production
💪 Maintaining muscle mass
🍽 Promoting satiety (feeling full)
💇♀️ Essential for hair, skin, and nails
👶 Supporting healthy growth and development
Sources of Protein include beans, pulses, meat, fish, shellfish, eggs, tofu. Dairy and dairy products have a good amount of protein as well.
How Much is a Portion of Protein?
1 portion = the size of the palm of your hand
How Much Protein Do We Need?
Protein needs vary depending on:
• Age
• Body weight
• Height
• Activity level
• Overall health
• Recovery needs (e.g., surgery, wounds)
General: 1.0 to 1.5 grams of protein per kg of body weight per day
In recovery (e.g., healing after surgery): 1.2 – 1.5g per kg body weight per day
💡 Most people meet their daily protein needs through a balanced diet. Please consult your dietitian before changing your protein intake.
✅Tips:
• Opt for lean meats like chicken or turkey.
• Limit intake of red and processed meats (e.g., bacon, sausages).
• Remove skin and visible fat from meat before cooking.
• Aim for at least 2 portions per week, with 1 being oily fish like salmon, mackerel, or sardines, which are rich in omega-3 fatty acids.
• Add more beans and lentils, a great source of plant based proteins (and more fibre)!
