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P is for Protein
In recent years there has been much discussion about how much protein we should eat each day and the advantages or disadvantages of so called ‘high protein’ diets. Almost all the foods we eat are made up of a mixture of nutrients and when foods are considered high in protein it means they are protein rich but also contain smaller amounts of one or more of the other 5 nutrients (carbohydrate, fat, vitamins, minerals and water).
The current Australian recommendations for adults suggest our minimum protein intake is 0.75 gm per kilogram body weight per day. So if you weigh 60kgs your protein intake should be at least 45 grams per day. This equates to approximately 150gms of lean cooked beef OR 160gms of lean chicken OR 200gms of grilled fish.
Protein requirements are greater during periods of growth such as childhood, adolescence and pregnancy and individuals who are involved in regular and intensive exercise or sporting programs will also require higher protein intakes.
All animal based products and dairy foods are rich in high quality protein and foods such as legumes, pasta, cereals, nuts and seeds are also rich in protein but the protein is of lesser quality. This means that people who limit their intake of animal based products and dairy may need to pay more attention to their intake of protein rich foods. Studies of Australian dietary intakes suggest that a majority of Australians will easily obtain the recommended intakes through the consumption of a healthy diet that includes a wide variety of all foods.
