Macronutrients: Proteins

Grow Grow Grow!

We need protein for growth and repair. These are our GROW foods.

Whether you eat meat or not, protein is an essential macronutrient which is vital to your health. Protein sources are also good sources of iron, B vitamins and many minerals. If you do not eat meat, you can still obtain these vitamins and minerals through a healthy diet. Speak to your dietitian on how to build a balanced meat inclusive or meat- free diet.

Animal protein sources include: Meat, chicken, fish, organ meats, eggs, dairy products such as : cheese, milk and whey.

Non- animal protein source: beans, chickpeas, lentils, nuts, seeds, tofu and meat- free products.

Protein is needed for growth and repair of body cells. Protein is needed in recovery after exercise to repair the muscles used to prevent atrophy. Protein is also vital in wound repair, such as burns and surgeries, as the body uses more protein in these conditions.

Try to include a variety of different protein sources into your diet. Try to opt for lower fat sources of protein, for example, choosing lean cuts of meat, trimming the fat off of pieces and removing the skin off of the chicken. If you eat meat, try to have one meat- free day at least once a week to boost your fibre intake and also lower your cholesterol levels. When serving your meal, try to fill half of your plate with a protein source. Use the ‘Healthy Plate Model’ as a guide to portion sizes.