Healthier protein preferences

Protein-rich foods are an important part of a healthy diet. Skinless chicken and turkey, ostrich meat, fish, seafood, tofu, and eggs are examples of protein-rich foods that can be eaten regularly as part of a healthy, balanced diet.

What are the health benefits of including protein in my diet?

Proteins are the building blocks for bones, muscles, cartilage, skin, and blood, as well as for enzymes, hormones, and vitamins. Protein-rich foods additionally provide energy (kilojoules) and a number of vitamins and minerals, including the B vitamins (which helps the body release energy), vitamin E (helps protect the body against free radicals), iron (which carries oxygen in the blood), zinc (which supports the immune system), and magnesium (helps with building bones and releasing energy from muscles). Fatty fish is also a source of the omega 3 fats EPA and DHA which protect against heart disease.

Opt for healthy proteins over too much red or processed meats

Processed meat has recently been classified by the International Agency for Research on Cancer (IARC) as causing colorectal cancer in humans, while red meat has been classified as probably carcinogenic. Both are also a source of saturated fat and processed meat is usually high in salt (high salt intakes can cause high blood pressure over time). So don’t rely a lot on red meat for protein and avoid processed meats like hot dogs, bacon, and ham.

If you crave meat, choose lean meat (remove excess fat or poultry skin before cooking or eating) or healthier alternatives like fish (especially fatty fish), seafood, skinless chicken and turkey, and ostrich meat. And sure, enjoy a steak every once in a while – just keep the portion size reasonable and choose a healthier cooking method. High-temperature cooking methods which burn or char meat can produce cancer-causing substances, so stick with steaming, stewing, or sautéing.

Fill up on healthy sources of protein

• The healthiest sources of protein are fish (especially fatty fish such as sardines, salmon, and mackerel) and seafood, skinless chicken and turkey, ostrich meat, eggs, and legumes.
• Including vegetable protein sources like beans, lentils, chickpeas, and soya (such as tofu), rather than red meat, can offer significant health benefits. Along with packing a protein punch, these also offer plenty of vitamins and minerals, fibre (which is important for gut health and normal bowel movements), and phytonutrients (plant compounds which help protect against cancer).
• Eggs are an excellent source of high-quality protein and moderate amounts can be part of a healthy diet.
• Nuts provide some protein along with healthy fats. Be sure to choose raw, unsalted options.

References

Harvard T.H. Chan School of Public Health. 2016. The nutrition source: eggs. https://www.hsph.harvard.edu/nutritionsource/eggs/ Date of access: 21 Jun. 2017.

Schonfeldt, H.C., Pretorius, B. & Hall, N. 2013. “Fish, chicken, lean meat and eggs can be eaten daily”: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3)(Supplement):S66-S76.

U.S. Department of Health and Human Services & U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. http://health.gov/dietaryguidelines/2015/guidelines/ Date of access: 22 Jun. 2017.

United States Department of Agriculture (USDA). 2016. Protein foods: nutrients and health benefits. https://www.choosemyplate.gov/protein-foods-nutrients-health Date of access: 31 May 2017.

World Health Organization (WHO). 2015. Q&A on the carcinogenicity of the consumption of red meat and processed meat. http://www.who.int/features/qa/cancer-red-meat/en/ Date of access: 21 Jun. 2017.