10 high-protein foods you should include in your diet

High-protein diets can be seen as a passing fad but protein itself is an essential macronutrient for everyone at all ages.

© Getty Images
Protein is a vital component of every cell and an essential macronutrient for growth and repair and the healthy function of everybody at every age.

We speak to Fresh Fitness Food expert nutritionist, Georgia Head about why we need protein and the best high-protein foods to include in your diet:

Why do we need protein?

Protein is the building block of all life and is essential for many vital processes in the human body;

• Growth and maintenance. Proteins within the body are in a constant dynamic state of turnover so supply has to cover what is used up in building and repairing tissues.
• Enzymes are made from proteins. Enzymes speed up chemical reactions in the body so are vital for all metabolism.
• Hormones are made from proteins. Hormones affect every aspect of health.
• Bones, muscles, cartilage, skin, and blood are largely composed of proteins. Hair and nails only have structure due to protein.
• Fluid balance and acid balance in the body are controlled by proteins.
• Transport of nutrients to where they are needed in the body is performed by proteins e.g. oxygen is carried by the protein haemoglobin in red blood cells from lungs to tissues.
• Immune response to infection involves many specific proteins that then protect the body from viruses, bacteria and parasites that could cause severe illness.

‘For years, we’ve observed companies capitalising on the importance of protein in the diet, from the introduction of popular diet models, such as The Zone, Dukan and Paleo Diets, to the steady growth of the supplement industry,’ says Head.

‘With such a vast amount of conflicting opinions and information available online, and so many products on offer, it can be difficult to know how to distinguish between what is healthy and what is merely a trend.’

How much protein do we need?

The British Nutrition Foundation advises 0.6g of protein per kg of body weight for adults in the UK is needed on average as an estimate. In order to meet the best nutritional needs of most of the population a Reference Nutrient Intake (RNI) is set at 0.75g of protein per kg per day so this means for the average man 56g per day and for a woman 45g per day up to the age of 50 then requirements may change. This is similar to the Recommended Dietary Allowance (RDA) measure used in the USA and Canada.

‘The recommended dietary allowance (RDA) is 0.8g protein per kg of body weight,’ reveals Head. For a person weighing 65kg (10st 2lb), for example, this equates to 52g protein per day – equivalent to roughly two palm-sized portions of meat, fish, tofu, beans or pulses.

‘But this is a guideline for populations rather than individuals, meaning it is a very general guideline,’ Head continues. ‘Active individuals may require in the region of 1.2-2.0g per kg of body weight. For highly active people and athletes, this figure can exceed 2.0g per kg of body weight.

‘It is vital to note there is a large body of research into protein requirements, much of it providing conflicting results. Therefore, guidelines should be used as guidelines and not strict rules. The bottom line is, requirements are highly individual, as what works for one person may not for another in similar circumstances.’

Additionally during certain natural life stages such as pregnancy, breastfeeding, adolescence the body may have extra protein requirements.

During recovery from trauma or illness protein needs will naturally increase. The elderly and athletes will have always have extra requirements. This shows what a delicate balance protein requirement within the body is.

The ‘food first’ approach

Protein shakes and supplements are all the rage, but can we rely on these as adequate protein sources?

‘While there is a time and place for protein supplements – and they should not be ousted altogether – as with all macro- and micro-nutrient intake, the priority should be to obtain adequate intake through a healthy and balanced diet,’ says Head. ‘Real, wholesome food should always come first. Supplements should not be used as a substitute.’

Long term there is a worry that excess protein supplementation can increase the risk of osteoporosis and cause problems with kidney function. There is a time and a place for high protein food supplements when prescribed carefully in recovery from illness for example but it is not always a good thing to supplement with anything other than healthy protein foods on your plate that also have a high vitamin and mineral content as part of a balanced diet.

10 of the best protein sources

Head outlines her top picks for good-quality protein sources:

© Getty Images
Chicken

Chicken

This lean protein contains roughly 31g protein per 100g, making it a good choice for health-conscious meat-eaters.

© Getty Images
Salmon

Salmon

Boasting an impressive 20g protein per 100g, salmon is also a great source of brain-friendly omega-3 fatty acids.

© Getty Images
Tofu

Tofu

Tofu is a highly versatile ingredient that contains 8g protein per 100g, making it a great protein source for vegans, vegetarians or anyone looking to reduce their meat intake. It’s also packed with fibre, calcium and iron.

© Getty Images
Quinoa

Quinoa

Gluten free and packed with protein, Quinoa (pronounced keen-wah) is also an excellent source of B vitamins, iron, potassium and vitamin E, making it an all-round superfood.

© Getty Images
Red kidney beans

Red kidney beans

This humble little bean packs a whopping punch in the nutrition department. Not only does it contain 24g protein per 100g, it’s also a good source of iron, zinc, potassium, folate, and vitamins B6 and K.

© Getty Images
fat-burning foods

Eggs

The good old egg is a fantastic source healthy protein, packing in roughly 6g beneath its shell. Eggs are also full of other essential vitamin and minerals, including B vitamins, vitamin D and choline.

© Getty Images
Chickpeas

Chickpeas

Delicious roasted as a snack, or added to warming curries or stews, cheap-as-chips chickpeas are a healthy way to boost your protein intake, containing a hearty 19g per 100g.

© Getty Images
Lentils

Lentils

Not only are they a great plant-based source of protein (9g per 100g to be exact), lentils are also a fantastic source of iron, potassium and dietary fibre. They’re super filling and delicious added to hearty soups and stews.

© Getty Images
Nut butter

Nut butters

Nut butters (such as peanut or almond) are not only delicious, but they’re also nutritious! Containing roughly 25g protein per 100g, they are yummy added to smoothies or spread on wholewheat toast or oatcakes.

© Getty Images
Pumpkin seeds

Pumpkin seeds

Perfect as a mid-meal snack, these small green seeds are heavyweights in the protein department (19g per 100g), as well as containing a host of other essential nutrients, including zinc, magnesium, iron, potassium and calcium.