<\/p>\n
Dr Emma Beckett says some protein products can be highly processed so choosing food first is best. (Supplied: Dr Emma Beckett)<\/p>\n
Let’s break it down:<\/p>\n
- \n
- Protein-rich foods<\/strong> \u2014 Are foods that are naturally high in protein, so things like lean meats (beef, lamb, pork, and poultry), fish and seafood, eggs, dairy products (yes, cottage cheese), nuts and seeds, and legumes and beans<\/li>\n
- Protein supplements<\/strong> \u2014 Are things like protein powders, ready-to-drink protein shakes, protein tablets as well as gummies<\/li>\n
- Protein fortified foods<\/strong> \u2014 Are foods with extra protein added to them, often to increase their overall nutritional value. They’re things like a high protein cookie or a high protein porridge. Protein fortified foods can be highly processed<\/li>\n<\/ul>\n
Tracy Hardy, a Gamilaroi woman who specialises in nutrition and dietetics for First Nations Australians, says focusing on protein alone in our diets could lead to a lack of macronutrient balance.<\/strong><\/p>\n
The macronutrient balance is about what percentage of our energy should come from carbs<\/strong>, what percentage should come from fat<\/strong>, and what percentage should come from protein<\/strong>.<\/p>\n
“While protein is an important nutrient, these [diet] trends can risk overconsumption and risk neglecting adequate consumption of other macronutrients (fats and carbohydrates), micronutrients and fibre,” Ms Hardy says.<\/p>\n
Choosing food first<\/p>\n
How much protein we should be consuming each day depends on several factors like age, activity level, and overall health.<\/p>\n
Eat for Health’s nutrient calculator<\/a> can help you work out what’s right for you based on the national Recommended Dietary Guidelines (RDI).<\/p>\n
Our experts recommend choosing “food first” to meet your recommended intake.<\/strong><\/p>\n
“The healthiest foods won’t have a label to put that kind of claim on,” Dr Beckett says.<\/p>\n
<\/p>\n
First Nations nutritionist Tracy Hardy says bushfoods such as kangaroo meat can be good sources of protein. (Supplied: Tracy Hardy)<\/p>\n
“Remembering the kind of staples of high protein foods as the first port of call, and then maybe adding the fortified foods and supplements, if you’re struggling to get that balance with the foods first.”<\/p>\n
Ms Hardy, from Sunshine Coast\/Kabi Kabi land, says native bush foods, a traditional food source for First Nations peoples, can also be a great source of protein.<\/p>\n
“There is a variety of protein-rich bush foods, including (but not limited to) kangaroo, wallaby, magpie geese, fish, wattleseed, bush tomatoes, bush banana, and some legumes<\/strong>,” Ms Hardy says.<\/p>\n
“Many bush foods are not only sources of protein but also provide micronutrients, vitamins, minerals, and antioxidants.”<\/p><\/blockquote>\n
She says consumers can connect with First Nations bush food growers and sellers to properly identify and prepare bush foods so they are safe for consumption.<\/p>\n
“It’s important to connect with local traditional custodians to learn the stories and sustainability of these foods.”<\/p>\n
What food and recipes are rich in protein?<\/p>\n
If you’re looking to get more protein at mealtimes, our experts recommend:<\/p>\n
Animal protein options:<\/p>\n
- \n
- Beef, pork, chicken, turkey, duck, emu, goose, and bush birds<\/li>\n
- Fish, prawns, crab, lobster, mussels, oysters, scallops, and clams<\/li>\n
- Dairy products like milk, yoghurt, and cheese<\/li>\n
- Eggs<\/li>\n<\/ul>\n
Recipes:<\/p>\n
- \n
- This veggie-filled chicken stew<\/a> is freezer-friendly and has 40 grams of protein a serve (serves 4).<\/li>\n
- This slow-cooked beef stew<\/a> is perfect for cooler weather, with 34 grams of protein a serve (serves 4).<\/li>\n
- Ms Hardy recommends trying lean meat options such as kangaroo meatballs<\/a>, 35 grams of protein a serve (serves 4).<\/li>\n<\/ul>\n
How to cook kangaroo<\/a><\/p>\n
There’s plenty of reasons for us to learn how to enjoy kangaroo \u2014 from its unique flavour and low fat content, to its environmental credentials as a more sustainable meat.<\/p>\n
Vegetarian options:<\/p>\n
- \n
- Edamame, lentils, chickpeas, black beans<\/li>\n
- Almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds and sunflower seeds<\/li>\n
- Spinach<\/li>\n<\/ul>\n
Recipes:<\/p>\n
- \n
- Spiced chickpeas in a rich tomato sauce<\/a>, has 11 grams of protein a serve (serves 4).<\/li>\n<\/ul>\n
Vegan options:<\/p>\n
- \n
- Beans and legume as above, like lentils and chickpeas<\/li>\n
- Soy products like tofu and tempeh<\/li>\n
- Nuts, nut butters, seeds<\/li>\n
- Oats, quinoa and nutritional yeast<\/li>\n<\/ul>\n
Recipes:<\/p>\n
- \n
- Protein-rich cold noodles with avocado and miso pesto<\/a> contain 19 grams of protein a serve (serves 4).<\/li>\n
- This easy vegan edamame recipe<\/a> brings wontons into the realm of easy weeknight cooking, with 13 grams of protein a serve (serves 4).<\/li>\n<\/ul>\n
Getting the balance right<\/p>\n
Our experts say there’s a myth that you can’t gain weight from eating too much protein.<\/p>\n
“You most definitely can,” Dr Beckett says.<\/p>\n
“We need to be eating the protein and doing the weight-bearing exercise.<\/p>\n
“Otherwise, the protein is just going to be metabolised into fat in the same way that any other excess calories would be.”<\/p><\/blockquote>\n
Looking for trusted sources of information when it comes to protein is also recommended.<\/p>\n
“Don’t go the influencer route, because you definitely don’t know where that information is coming from,” Dr Beckett says.<\/p>\n
Guidelines from the government’s Eat for Health includes information on the recommended daily protein intake<\/a> for your age, gender and whether you’re pregnant or breastfeeding.<\/p>\n
This article contains general information only. You should consider obtaining independent professional advice in relation to your particular circumstances.<\/p>\n
- This easy vegan edamame recipe<\/a> brings wontons into the realm of easy weeknight cooking, with 13 grams of protein a serve (serves 4).<\/li>\n<\/ul>\n
- Protein-rich cold noodles with avocado and miso pesto<\/a> contain 19 grams of protein a serve (serves 4).<\/li>\n
- Spiced chickpeas in a rich tomato sauce<\/a>, has 11 grams of protein a serve (serves 4).<\/li>\n<\/ul>\n
- This slow-cooked beef stew<\/a> is perfect for cooler weather, with 34 grams of protein a serve (serves 4).<\/li>\n
- This veggie-filled chicken stew<\/a> is freezer-friendly and has 40 grams of protein a serve (serves 4).<\/li>\n
- Protein supplements<\/strong> \u2014 Are things like protein powders, ready-to-drink protein shakes, protein tablets as well as gummies<\/li>\n