Proteins are built from amino acids. Animal sources of protein deliver the amino acids that we need. Other protein sources such as fruits, vegetables, grains, nuts and seeds lack one or more essential amino acids. Our bodies uses proteins we obtain from our diets to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions.
Some sources of dietary protein include:
- lean meat, poultry and fish
- dairy products like milk, yoghurt and cheese
- seeds and nuts
- beans and legumes (such as lentils and chickpeas)
- soy products like tofu
some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat alternative products.
A standard serving size is one of:
- 65 g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100 g raw)
- 80 g cooked lean poultry such as chicken or turkey (100 g raw)
- 100 g cooked fish fillet (about 115 g raw weight) or one small can of fish
- 2 large eggs
- 1 cup (150 g) cooked dried beans, lentils, chickpeas, split peas or canned beans (preferably with no added salt)
- 170 g tofu
30 g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt).