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A message has been sent to your recipient’s email address with a link to the content webpage. How much protein do I need? What foods are high in protein? Protein is needed for cells in the body to grow and repair. Eating foods rich in protein every day is the best way to ensure you get enough of this essential nutrient. Proteins are large molecules that are critical to many functions in the body.

They do most of the work in the cells and help the body’s tissues and organs to work. Most Australians get enough protein in their everyday diets. But it is especially important to make sure you consume enough protein at the times when your cells need to grow or repair, such as when you are a child or teenager, if you are ill or have had surgery, or if you are a woman who is pregnant or breastfeeding. The body also uses protein for energy, particularly if you have not eaten enough carbohydrates. If a person is seriously deficient in protein, all their organs will be affected, including the brain, immune system and gut. Proteins are made up of building blocks called amino acids.

There are 20 amino acids that combine in different ways in chains to make different proteins. The amount of protein you need depends on your age, gender and stage of life. Most Australians have more than enough protein in their everyday diets. You can source protein from eating a variety of foods such as lean meats, poultry, fish, eggs, milk, nuts, seeds, legumes and beans. You can find healthy proteins from plants or animals.

All people, not just vegetarians and vegans, can choose plant-based protein foods for variety. Good choices include beans, chickpeas, lentils, split peas and soybeans. Tofu: Tofu is high in protein and is a good substitute for meat or poultry. Eggs: Eggs contain high protein as well as vitamin A, E and B12, selenium choline and iron and cholesterol.

If you have high cholesterol, type 2 diabetes or heart disease you should not eat more than 7 eggs a week. Poultry: Enjoy poultry such as chicken, turkey and duck as part of a healthy balanced diet. Red meat: Red meat is an excellent source of protein, but it has been linked to heart disease and stroke so limit it to 1 to 3 meals of lean red meat per week. Red meat includes beef, veal, pork, lamb and kangaroo. Dairy: Protein is found in milk, cheese and yoghurt.