Proteins
Proteins come in a variety of different molecules that are called amino acids. Our body can produce some of these amino acids but we need to get many of them from the food we eat. They are used as the building blocks of our body to produce new cells, heal us and grow or repair our muscles after they are used. Proteins can also be used for energy when there are not enough carbohydrates available. There are 4 calories in every gram of protein. Proteins mainly come from animal based foods, but also some plant based foods.
Animal products can also contain a certain amount of fat and some of this fat can be unhealthy in excess or can supply us with too many calories. It is therefore best to choose lean proteins that are low in bad fats and trim as much fat off your meat as you can. Avoid sausages, bacon, fatty cuts of lamb or pork or beef, ham, processed meats, full-fat milk and full-fat cheese. Fat/oil in fish is fine as it is mostly good fats (more on this later) and a few egg yolks a week are fine too. Have a portion of lean protein with each meal.
Good sources of lean protein are shown in the pictures below along with how much protein they contain (uncooked). You can also eat a combination of beans (20% protein) and brown rice (8% protein) or lentils (20% protein) and nuts/seeds (2-24%) as a source of protein, but none of these just on their own contain all the amino acids you need. You must combine.
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| Eggs or just egg whites 13% | Extra lean steak mince 21% |
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| Chicken or Turkey Breast 24% | All fish (inc. tuna) 20% |
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| Prawns and other shellfish 20% | Skimmed Milk 4% |
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| Cottage Cheese 13% | Lean Beef 25% |
Next Section: Fats
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