5 ways to eat more protein

From smoothie bowls to snack bars, protein is being hailed the new health hero.

It’s not just a trend; protein helps fuel everything from muscle growth to hormone production and overall health.

But a high-protein label, doesn’t automatically mean it’s good for you.

Bupa Dietitian Riley Kusuma shares 5 ways to boost the right kind of protein in your diet.

There’s no one-size-fits-all answer here, it really depends on things like your age and gender.

As a general rule, adult men should aim for about 0.84 grams of protein per kilogram of body weight, while women need a little less, around 0.75 grams per kilogram.

If you’re over 70, pregnant, or breastfeeding, your needs go up a bit to roughly 1 gram of protein per kilogram of body weight, to keep your body fuelled and strong.

Protein comes from both plants and animals, you’ll find it in meat, dairy, nuts, seeds, beans, and legumes.

Protein is made up of building blocks called amino acids, and there are 20 different kinds.

Some are “essential,” which means you have to get them from your food because your body can’t make them. The others your body can produce on its own.

“So, if you’re following a plant-based diet, it’s important to mix up your protein sources to make sure you’re getting all the amino acids your body needs.”

“The first priority when it comes to protein is to make sure you’re eating enough every day,” says Riley. “If increasing muscle mass is one of your goals, consuming 25-30g of protein every few hours is considered optimal.¹”

Here’s how to eat enough protein throughout the day:

“It’s really common for people to miss out on protein at breakfast time,” says Riley. “If you love toast in the morning, add a couple of eggs or baked beans. If you prefer porridge or cereal, top it with some yoghurt. They’re simple ways to boost your protein intake at the start of the day.”

“Make sure there is protein on your plate at every main meal,” says Riley. “It’s as simple as eating a piece of lean chicken, steak or fish alongside some vegetables and wholegrain carbohydrates.” If you are vegetarian or vegan, include a serve of tofu, tempeh or legumes.

Including a source of protein with your snacks will help keep you fuller for longer. “Don’t just opt for crackers or a slice of toast for your snacks,” says Riley. “Add a tin of tuna or some cottage cheese for a protein hit.”

Nuts and seeds like almonds, cashews, chia seeds or sunflower seeds all contain protein. Sprinkling a small handful of nuts or seeds over your cereal, yoghurt or smoothie can boost your protein intake and also give you some fibre and healthy fats.

“Protein supplements like powders and bars can be useful if you have higher protein requirements or struggle to meet your protein needs,” says Riley. There are also protein rich products like bread, cereal or smoothies available. People who may need more protein include older adults, people recovering from surgery or illness, or athletes.

Just because a food says it’s ‘high-protein’ doesn’t always mean it’s a healthy choice. Some high-protein snacks and bars can be loaded with sugar, salt, unhealthy fats or artificial additives, so if you choose to have them, choose carefully.

When boosting your protein, aim for whole foods or minimally processed options first, and be mindful of packaged products that might pack a protein punch but come with hidden downsides.

“Try to get your protein from a variety of sources,” advises Riley.

Mixing up your protein options not only keeps meals interesting but also ensures you get a wide range of other nutrients.

Protein-packed foods to include in your diet:

• Lean meats: Chicken, turkey, and lean cuts of beef are all excellent sources of high-quality protein.
• Fish: Salmon and tuna not only provide protein but also healthy omega-3 fats.
• Shellfish: Oysters, prawns, and scallops offer a protein boost with fewer calories.
• Nuts and seeds: Almonds, walnuts, peanuts, and pumpkin seeds are tasty and portable protein sources, plus they add healthy fats and fibre.
• Beans, peas, and lentils: Chickpeas and lentils are plant-based protein powerhouses that also supply fibre and important minerals.
• Dairy products: Yoghurt, cheese, and milk provide protein along with calcium for bone health.
• Soy products: Tofu is a versatile plant protein that contains all nine essential amino acids, making it a great option for vegetarians and vegans.

Including a mix of these foods in your meals and snacks can help you hit your protein goals without getting bored.