Protein - how much do I need?

Protein makes up about half of our body's dry weight and it's important for us to ensure we all get a good intake of protein every day. Proteins are digested to release amino acids and in the body these are converted into hormones like adrenalin and may be used as an energy source. 

So a rough guide for the average person is about 1g of protein per kg of body weight per day. That is, if you weigh 65kg then you should make sure you get around 65g of protein a day. Spread it out over the day e.g. 12g for breakfast (2 eggs), 25g for lunch (100g of skinless chicken) and 28g for dinner (100g fish and 80g broccoli). 

Some sources of dietary protein include:

• lean meat, poultry and fish

• eggs

• dairy products like milk, yoghurt and cheese

• seeds and nuts

• beans and legumes (such as lentils and chickpeas)

• soy products like tofu

• some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat alternative products.

Please note this is general advice and not meant to be prescriptive.