Protein Pūmua

Our bodies need protein to grow and to repair damaged or broken tissues such as muscles, organs and skin. It is also essential for:

• maintaining muscle strength
• making new cells and repairing old ones
• fighting off infections
• providing structure to our bones, skin, and hair.

Protein helps us stay full for longer, so having enough of it is important in helping us to lose weight or stay a healthy weight.

You can get good amounts of protein from animal and some plant foods. They include:

• milk and milk products, such as cheese and yoghurt
• meat and chicken, with visible fat removed
• fish and seafood
• eggs
• legumes, such as split peas, chickpeas, kidney beans and lentils
• nuts and seeds
• tofu, tempeh and Quorn
• wholegrains such as oats and quinoa.

Although protein is important, having too much protein can:

• make you put on weight
• put pressure on your kidneys
• increase the amount of calcium in your urine. This is not good for your bones.

Milk and milk products

Have at least 2 to 3 servings a day (preferably low-fat or reduced-fat options).

A serving is:

• 1 cup of milk (250 ml)
• ¾ cup (200 g) of yoghurt
• 2 slices (40 g) of cheese.

If you choose a plant-based milk, such as soy, oat or almond, make sure it has added calcium (and vitamin B12 if you avoid animal-based foods). Soy milk has the most protein of any plant-based milk.

Legumes, nuts and seeds

If you are getting protein from plant-based sources, have at least 2 servings a day of legumes, nuts and seeds.

A serving is:

• 1 cup of cooked or canned beans, split peas or lentils
• 170 g tofu
• a small handful (30 g) of nuts or seeds.

If you are only getting protein from plant-based sources, have at least 3 servings a day.

Lean meats, chicken, seafood and eggs

If you are getting protein from animal sources, have 1 to 2 servings a day. A serving is a piece of meat, chicken or fish the size and thickness of the palm of your hand, or 2 eggs.

Portion sizes — Heart Foundation

Increasing or decreasing your protein intake

Some people may need more or less protein than usual.

You may need extra protein if:

• you are older and frail
• you are an athlete
• you have a wound that is not healing.

You can increase your protein intake by including a protein-rich food with every meal and snack.

If you have kidney disease, you may need less.

Talk to your healthcare provider or a dietitian if you are not sure how much protein you should have.

Protein powders

People who want to build muscle sometimes use protein powders, hoping it will help muscle grow faster. But it will not. You build muscle by:

• doing a well-designed resistance training programme
• eating a wide variety of foods (with enough calories or kilojoules and a healthy amount of protein).

It is the resistance training that helps build muscle.

Protein powders do contain amino acids, but eating a wide range of protein-rich foods like lean meat (meat with a relatively low amount of fat), fish, seafood, milk, milk products, eggs, nuts, seeds and legumes will provide all the amino acids you need.