FERNWOOD FITNESS - PULSE eMagazine - Issue#10 - Flipbook - Page 26
How much protein do we need?
Most Australians get
enough protein by following
the Australian Guide to Healthy
Ea琀椀ng. There are some groups
of people who may need to
monitor the amount of protein
they eat. These include:
• children and teenagers
• people who are pregnant or
breas琀昀eeding
• people recovering from
illness or surgery
• older people
• people with malnutri琀椀on
• people following a
strict vegetarian or vegan
diet
• people with chronic kidney
disease
Exact protein requirements
depend on age, gender, height
and weight. If you eat the
recommended serves from
each of the 昀椀ve food groups in
the Australian Guide to Healthy
Ea琀椀ng, you will meet your
recommended protein intake.
Have a palm-sized
piece of lean meat
or chicken 2-3
琀椀mes per week.
Easy
ways
to eat more
protein
It’s a good idea to eat
protein across 2-3 meals a
day. This improves muscle
protein synthesis which
is essen琀椀al to the body’s
ongoing growth and repair.
Aim for high quality sources
and follow the serving sizes
outlined in the Australian
Guide to Healthy Ea琀椀ng.
Incorporate eggs into your diet.
Eggs are a versa琀椀le ingredient
and can be enjoyed at most
meals. For example, eggs on
toast, omele琀琀es, fri琀琀atas.
Try to eat high quality
sources of protein
(see above for ideas
on how to combine
protein sources to
increase quality).
