Protein Macro nutrient number 2

Welcome to number 2, in our macro nutrient series.  Last time we learnt about my favorite Macro nutrient; Fat, and the vital role it plays in how our bodies function (if you missed it click here).

Today I want to chat a little about protein.

Protein in a nut shell (pun intended)

Protein is basically a collection of amino acids, 8 of which are essential, we are unable to make them so they need to be provided by our diet.  Amino acids are the building blocks for bones, muscles, cartilage, skin and blood.  They are used to build and repair tissues, to make enzymes, hormones, and other body chemicals and play a vital role in supporting our immune system.   Pretty impressive huh!!!

But unlike fat and carbohydrates, the body does NOT store protein, and therefore has no reservoir to draw on when it needs a new supply.  Don’t stress though as most of us exceed our daily requirement since we only  need about of 0.75 – 1.5gm of protein per kg of body weight.

 

Sources of dietary protein

In the Australian and New Zealand diet meat, poultry and fish  make up about 33% of our protein intake, cereals and cereal-based foods about 25% and dairy foods about 16%. Vegetables  provide about 8%.  So called “complete” proteins contain all the essential amino acids, while incomplete proteins such as fruit, vegetables, grains and nuts may be missing one or two so should be eaten with other foods to provide a complete protein.  It used to be thought that foods needed to be combined at the same meal, putting the fear of protein deficiency into vegetarians and vegans everywhere.  We now know that this is not strictly necessary, and as long as the diet is varied, the body will figure it out – pretty clever huh!!!As an aside Quinoa is in fact a seed which is a complete protein (check it out here)

It’s fascinating to me that many traditional societies naturally combined these incomplete protein foods anyway – think beans with corn or rice in Mexico, Bread with hummus in turkey and pasta with cheese in Italy.

Did you know that a small handful of nuts containing Almonds, Brazil and Cashew nuts provides your complete amino acid needs for the day.   I love ABC butter (from the supermarket) spread on crackers or squished into celery or even slathered on slices of green apple – hello happiness.

When increasing protein, quality over quantity is important.

With meat look for organic, hormone free, antibiotic free and if possible grass fed and finished. (I promise I will do another post on grass vs grain fed meat).   Sure these might cost a little more, so just eat less and fill up on vegetables, it’s worth it for your health.  Next time you make dinner, weigh and then have a look at what 100gm of meat or fish looks like, I bet you are eating more than this in a serve.   Develop a relationship with your butcher, learn to love the less popular secondary cuts. (Recipe)  Eggs are a fantastic and easy source of protein. Fish is another great option as it also gives you a serve of omega 3 fats.

 

A word of warning about Protein powders and bars.

Their very nature, goes against my food philosophy as they are highly processed and most are packed with artificial sweeteners, colours, emulsifiers and fillers.  Many are made from whey isolate, which can be very inflammatory. Protein bars/ powders can be a convenient way to increase protein intake, if you are genuinely not getting enough but please – choose carefully.

If you feel like you should add protein to a morning smoothie try adding the following

2 tbsp. chia seeds – beware that these will eventually form a gel

2 tbsp. nut butter ( like my favourite ABC butter)

¼ cup ricotta or cottage cheese or kefir

½ cup Greek full fat yoghurt

2 tbsp. flaxseeds

Now for a few protein dense recipes

Perfect scrambled eggs or a magic quiche – who said eggs are only for breakfast,  add a dollop of pesto to scrambled eggs or enjoy this crustless quiche with a big salad on the side and they make a perfect “I can’t be bothered cooking” dinner

Speedy Baked Beans , delicious for breakfast or a quick lunch

Beef and Broccoli stir fry, this is a great quick and tasty meal

Butter Bean and Chorizo Soup dinner is on the table in under 20 minutes with this delicious store cupboard soup

 

 

I’d love to hear from you, as always feel free to share this with your friends.  Next time we will complete the macronutrient triad and talk about carbs!  Love them or hate them they are here to stay!