The keeping it real guide to protein – by guest expert Larissa Meecham APD

Expert Examiner — By Emma Stirling on July 31, 2012 at 5:08 pm

With the Olympics in full swing our hallway has become the gymnastics, vault run up. There are catapulting kiddies everywhere. But it seems at my training group it’s all talk about what athletes eat and I keep hearing protein, protein protein. Do you pump up your protein? How much is the right amount? Is more really better? We asked our July Sub of the Month to take you through the busy persons guide to harnessing protein power:

About our expert:

Larissa Meecham is an Accredited Practising Dietitian working at Lite n’ Easy in Brisbane. She is the Scoop Sub of the Month for July and is passionate about all things food & nutrition related. Check out her full bio here and connect with her on Twitter @LarissaMeecham_

Are you harnessing the real power of protein?

You don’t need to drink raw eggs like Rocky Balboa or consume a whole cow, but our bodies do need adequate protein to function properly. Protein is important for building and repairing tissues, especially muscle, and it is the basis for creating antibodies to fight infection. More importantly for us busy bodies, protein helps increase appetite satisfaction or satiety and keeps you feeling fuller for longer assisting with weight loss or maintenance.

So how much is enough?

Busy bodies: For most of us, the recommended daily intake (RDI) is 0.8g protein per kilogram of body weight. This translates to 56g protein for a 70kg woman and 72g protein for a 90kg man.

Body builders: For those wishing to build muscle and look more like Arnie Schwarzenegger, slightly higher amounts of 1.0-1.5g/kg body weight are recommended. But just remember, 1g of protein isn’t equal to 1g of chicken or meat. In fact, 100g chicken provides only 25g protein.

Successful slimmers: Although it’s not difficult to meet the requirements for protein, new research is focusing more and more on satiety. The Diogenes Study supports the theory that a higher protein (~1.0g/kg body weight), lower GI diet can aid in weight management.

Vegetarians: It is a common myth that protein needs are difficult to meet on a vegetarian diet, but the RDI for vegetarians is the same as the general meat-eating population. The Medical Journal of Australia has just released an excellent summary on protein diets for vegetarians.

Now it’s time for the fun stuff..here’s my top 5 protein rich food sources and some fab recipes to try:

1. Eggs 1 medium egg = 6g protein

A nutritional powerhouse, providing healthy fats, hunger-busting protein and loads of vitamins and minerals, there is often a misconception that eggs are ‘bad’ for you. I often hear things like ‘eggs just have too much saturated fat’ or ‘I don’t eat eggs because they contain cholesterol’. Contrary to popular belief, eggs are actually more nutritious than ever before, with lower saturated fat & higher Vitamin D levels than 30 years ago. Eating 6-7 eggs per week fits within guidelines for a healthy eating plan.

I personally think eggs are one of the most versatile and nutritious foods out there. There are numerous ways to incorporate eggs into your daily food fix.

Try:

Waking up to a breakfast omelette or frittata with loads of veg like mushrooms & tomato?

Dressing eggs up (and getting a serve of veg at the same time) with this beautiful nicoise salad?

2. LSA 1 tablespoon = 4g protein

Are you nuts about nuts and seeds? LSA (Linseeds, Sunflower & Almonds) will solve all of your nutty problems. Enjoy this high protein vitality booster to increase your energy levels. It’s the perfect addition to any diet to jazz up your nutrient intake and get that spring back in your step.

Try:

Adding LSA to virtually anything, be it dukkah, cakes, breads, muffins, salads, breakfast cereals, stir-fries?

Turning LSA into a healthy sweet treat with this sesame & tahini slice?

Blending up a blueberry & banana smoothie with a tablespoon of LSA?

3. Legumes 125g (1/2 cup) canned chickpeas = 8g protein

Legumes are one of the best sources of plant protein, not just for vegetarians. They’re also low in saturated fat, so even if you’re not a vego, it’s a good idea to include a ‘meat-free’ option each week, like‘Meatless Monday’? “But how do I make them taste good?”, I hear you say. Combining beans with a wide variety of other foods as well as fresh herbs & spices can really increase their flavour.

Try:

Baked beans on toast for breaky?

Broadbean dip for a quick afternoon snack?

A falafel wrap ?

4. Salmon 100g fillet = 20g protein

There’s always a lot of focus on the omega-3 benefits of oily fish like salmon, but the protein content is often overlooked. Recent studies have found that salmon contains small bioactive protein molecules that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract…….all the more reason to include this superfood in your weekly meal plans. Aim for 2-3 salmon/fish meals per week.

Try:

Baked salmon with Fennel Salad?

Salmon with Asparagus ?

Tinned salmon on some wholegrain crackers for afternoon tea?

5. Lean red meat 100g fillet steak = 27g protein

An oldie, but a goodie! Lean red meat is an important source of top quality nutrients, including being one of the highest sources of protein and a much needed source of iron. People are often wary of consuming red meat due to the saturated fat content, but as a general rule of thumb (if you’re not vegetarian) you should try and include 2-3 lean red meat sources a week for good nutrition.

Try:

Moroccan Lamb & Chickpea Soup?

A Thai Beef Salad?

Sliced lamb fillet on a bed of cous cous with chickpeas, diced tomato, pine nuts, red onion & preserved lemon?

Editor’s comments:

Thanks Larissa. What a fun month together! Loved your culinary creativity. I bet our lovely readers have loads of protein power recipes and tips to share too? Love your comments below.

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Tags: dietitian, eggs, Emma Stirling, expert, health, Larissa Meecham, lsa, meat, nutrition, protein, Recipes, salmon, Scoop Nutrition, the scoop on nutrition

Ruthie

Great, delicious ideas!
Jake M

Great tips Larissa! I’m looking to increase my protein intake to 1.5g/kg and eating more legumes should help me get on the right track
https://twitter.com/Annie_Maree Anna

I’m intrigued about LSA Linseeds, Sunflower & Almonds. Can you buy them in a packet altogether? If you mix your own, what portions of each do you use?
Olivia B

Really valuable info Larissa!! Some great points made, I’ve enjoyed reading your tips on “The Scoops” Facebook site. Some super and innovative ideas!!
https://twitter.com/LarissaMeecham_ Larissa Meecham

Great questions Anna. You can buy LSA mix from the health food section in major supermarkets. Specialty Health Food stores also have it. It comes in a packet or a plastic container as a pre-made crushed meal. If you want to make your own, here are the proportions: Linseeds (50%), Sunflower Seeds (30%), Almonds (20%). Just combine these amounts in a food processor.
Hannah

These meals look delicious! Can’t wait to try some of them. Thanks Larissa!!
Angela Saunders

Hi Emma: Thanks for mentioning the MJA article written by Dr Kate Marsh on protein in your feature article. Unfortunately, the link that you have doesn’t seem to work (several of us have tried it). Here is the direct link to the MJA OPEN supplement and the article on protein. I hope your readers take the time to look at the protein article, and the other articles on important nutrients in vegetarian diets.

https://www.mja.com.au/open/2012/1/2

Angela
https://twitter.com/LarissaMeecham_ Larissa Meecham

Hi Angela, Thanks so much for alerting us. I have now fixed the link so that our readers have access to this important info.

Larissa
Tom

Larissa, your scoop on protein left me craving an omelette. Made one this morning! So good.
Caitlin

This is very helpful! I don’t think I am getting enough protein in my diet so I am now going to add LSA to the next batch of muffins I bake!
Crystal

Great post Larissa! It was interesting to read a blog that gave more information about why some foods are good for you and actual measurements of what our bodies need. I find having protein in the afternoon helps me to avoid pre-dinner grazing! Do you also recommend having lean beef mince or is the fat content too high?
Ellie

Great article! Love the variety of recipe suggestions that make it easy to incorporate protein into your diet.
https://twitter.com/LarissaMeecham_ Larissa Meecham

Thanks for your comments everyone. It’s great to see so many people interested in protein and nutrition.

Crystal, I agree with your comment about protein as a snack in the afternoon. A small yoghurt or a handful of nuts keeps me full until dinner.
Lean beef mince is perfectly ok to have as a red meat source. It is essentially lean red meat that has been put through a meat grinder. When you’re purchasing beef mince, look for a total fat content of <5% ie. not more than 5g/100g. Also, make sure you select the premium, heart smart mince from supermarkets or butchers. Hope this helps. Let me know if you have any further questions.

Larissa
Pete

Excellent info Larissa! Tried the Moroccan lamb and chickpea soup. Easy to prepare and a delicious winter warmer. Keep the recipies coming.
Kate

Hi Larissa,
I found this blog so useful! As someone who doesn’t love eating a big piece of steak, I sometimes struggle to think of ways to encorporate proteins I enjoy into my diet. Your suggestions such as adding LSA to yoghurt and smoothies or making a delicious broad bean dip will help me to add protein into all my meals throughout the day.
Great work as sub editor, I hope to see more of your work soon!
Claire

Very interesting to learn the amount of protein in different types of meat per 100g, makes it easier to comprehend what I am putting on my plate, thanks!
Michelle g

Hi Larissa
Loved the lamb and couscous idea- in fact, loved them all!!
Didn’t realise how easy it was to incorporate such a variety of protein.
Would love more idea like these.
https://twitter.com/#!/TiffWill_tweets Tiffany

Hi Larissa! Congratulations on a great month as Scoop Sub – loved your Facebook updates. Great tips and suggestions in this post too. Am forwarding it onto a friend as I type.

Tiff