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What are the best sources of protein for a healthy diet?

Getting enough protein in the diet is essential for the growth and repair of muscle tissue, supporting immune function and for regulating metabolism which helps the body to burn calories more efficiently.

Not only is protein essential for health but consuming it helps us to feel full and satisfied, which supports a healthy body weight. Proteins are made up of tiny building blocks called amino acids and nine of these are essential, meaning the body needs them but can’t make them on its own, so they must be obtained from the diet.

Some proteins are known as complete proteins because they contain all nine of these essential amino acids; some healthy complete proteins include eggs, fish, seafood, lean meats, quinoa and whole sources of soy such as tofu.

Other sources of protein are nuts, legumes, seeds, beans, dairy and vegetables such as spinach, broccoli and peas.

The official recommendation for adults is 0.8-1.2 grams of protein per kg bodyweight per day, which is around 55g per for men and 45g per day for women Beans pulses fish eggs meat The Eatwell Guide - YouTube

As a guide, one large egg contains over 5g of protein, one grilled chicken breast without skin has 32g of protein, 1 cup of cooked lentils contains 17g and in 30g of almonds there are 6g of protein. An appropriate serving of protein is roughly the size of the palm of the hand.

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