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Why is protein so important??
- 16% of our bodies are made from protein - tissues, muscles, nails, hair, skin, bones, organs
- Protein is essential to make and repair body tissues, make enzymes, to manufacture some hormones, to provide amino acids for metabolism, to make antibodies and components of the immune system
It is best to vary the protein sources in your diet. Be sure to include plenty of protein from plant foods such as nuts, seeds, beans and legumes.
| Food |
Portion size |
Protein
(grams) |
| DAIRY PRODUCTS |
| Cheddar cheese |
30g |
8 |
| Cottage cheese |
1 cup |
28 |
| Milk |
1 cup |
8 |
| Yoghurt |
100g |
5 |
| Eggs |
50g |
6 |
| GRAINS |
| Amaranth |
1 cup |
28 |
| Millet |
1 cup |
23 |
| Oats |
1 cup |
26 |
| Wheat pasta |
1 cup |
15 |
| Brown rice |
1 cup |
15 |
| Quinoa |
1 cup |
22 |
| LEGUMES |
| Adzuki beans |
1 cup |
17 |
| Chickpeas |
1 cup |
15 |
| Lentils |
1 cup |
15 |
| Peanuts |
1 cup |
38 |
| Soybeans |
1 cup |
29 |
| Tofu |
½ cup |
10 |
| MEAT AND FISH |
| Beef mince |
125g |
20 |
| Sirloin steak |
125g |
20 |
| Lamb |
125g |
18 |
| Ham |
125g |
20 |
| Chicken |
125g |
20 |
| Salmon |
125g |
20 |
| NUTS AND SEEDS |
| Almonds |
½ cup |
14 |
| Cashews |
½ cup |
12 |
| Macadamias |
½ cup |
6 |
| Pumpkin seeds |
30g |
9 |
| Sunflower seeds |
30g |
6 |
| Tahini (sesame seed) |
20g |
5 |
|
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