Protein in your diet

Proteins are made up of 20 amino acids (small organic chemicals), being the protein’s building blocks. Of these amino acids, the "nine essential amino acids" must be obtained from your diet, the remaining amino acids are produced by your body.

Protein in your diet: When you eat food containing proteins it is broken down during digestion into amino acids. Your body absorbs these amino acids and uses them to produce new proteins and other necessary substances.

The nutritional value of protein in your diet is judged on: a) the number of essential amino acids needed by the body, and b) the quantity of these amino acids.

In general, proteins from animal sources usually contain all the essential amino acids. Proteins from plant sources often lack one or more of the essential amino acids. Because the deficiency is different in each food, it is important that the protein in your diet comes from a variety of different types of protein foods. The mixture will be of higher nutritional value than the separate foods, and will be as good as animal protein.

Complete proteins contain abundant amounts of the nine essential amino acids. Eggs, whole milk, chicken, fish, beef and soy are all sources of complete protein. Just one serving of chicken or beef (the size of a deck of cards) meets half of your daily protein needs!

Incomplete proteins contain some, but not all, the amino acids our bodies eat. Examples of incomplete proteins include beans (3/4 complete), rice (2/3 complete), and whole wheat (1/2 complete). Most foods, including dairy products, vegetables, and grains, contain at least some protein.



What is the protein in your diet that is recommended:

The recommended dietary intake for both men and women is one gram per kilogram of body weight per day. Children, pregnant women and people who have had surgery or severe infections will need more protein.

Chronic protein malnutrition in your diet can lead to muscle wasting, anemia, and, with children, a slowing or stopping of growth. An adequate energy intake will almost always ensure an adequate protein intake.

Please be aware that many protein-rich foods are also high in saturated fats and cholesterol. While others have added health benefits like omega-3 or antioxidants.

Some high protein foods: Duck, Chicken, halibut, salmon, cod fillets, turkey, hamburger, veal, lamb, soybeans, pork, roast beef, eggs, milk, Soya milk, tofu and cheese.