Protein is a nutrient your body needs to grow and repair cells and to work properly. Protein is found in a wide range of food and it’s important that you get enough protein in your diet every day. How much protein you need from your diet varies depending on your weight, gender, age and health.
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Meeting your protein needs is easily achieved from eating a variety of foods. Protein from food comes from plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans and lentils.
Proteins are made of amino acids
Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. It can also use them as an energy source.
Protein foods
Some food sources of dietary protein include:
lean meats – beef, lamb, veal, pork, kangaroo
poultry – chicken, turkey, duck, emu, goose, bush birds
fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
eggs
dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)
nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
legumes and beans – all beans, lentils, chickpeas, split peas, tofu.
Some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat-alternative products.
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