Are You Getting Enough Protein?

Protein is one of the three macronutrients in our diet, together with carbohydrates and fats. Protein is made up of individual amino acids, which play a critical role in synthesising body proteins, peptide hormones and neurotransmitters, as well as playing a key role in our immune system. 

How much protein do we need? 
The average Australian woman needs ~0.75 g/kg/day and Australian man needs 0.84 g/kg/day. Some individuals have greater protein requirements, including children and teenagers, pregnant or breastfeeding women, individuals recovering from surgery or an illness and those following a vegetarian or vegan diet. 

Essential vs non essential amino acids 
Some amino acids are considered ‘essential’ because we need to attain them through our diet; others are considered, ‘non-essential’ as they can be made from other amino acids. Attaining adequate essential amino acids is important for everyone to consider, as deficiencies can pose a significant effect on our health, however, for those who favour a more vegetarian or plant-based diet this consideration is critical. Consuming a wide variety of animal proteins typically covers your essential amino acids, as these are considered ‘complete proteins’, however, with careful planning you can combine ‘incomplete proteins’ typically found in more plant-based foods in a way to make up for these essential amino acids. 

Complete sources
Animal sources:                                        
Red meat                                                      
Chicken                                                        
Fish                                                               
Eggs                                                             

Plant sources:                                                                      
Tofu
Quinoa
Amaranth
Tempeh
Hemp seeds
Edamame
Buckwheat
Chia seeds         
                                                     
Incomplete sources
Plant sources:         
Legumes 
Beans 
Nuts 
Seeds 
Wholegrains 

Some easy ways to create complete protein sources are:

• Beans + rice 

• Peanut or almond butter + wholegrain bread 

• Lentil + barley 

• Hommus + wholegrain bread/cracker 

• Oats + mixed nuts 

• Black beans + corn tortilla 

• Tofu + barley 

• Lentil soup + wholegrain bread 

Remember, you don’t need to eat these complementary foods at each mealtime, it is just important to consider these protein choices throughout your day and planning your week. 

Written By: Victoria Andrews - Accredited Practicing Dietitian