Protein
1 gram of protein provides 4Kcal of energy;
However, due to the wide range of other roles protein has in the body it is not a major source of energy in normal circumstances. Protein should represent around 15% of our daily calorie intake.
The roles of protein in the body include:
- To build and repair our body tissues
- The structure of hair, skin, nails, tendons and ligaments
- Production of actin and myosin (filaments which provide bodily movement)
- Blood plasma (blood clotting agent)
- Production of hemoglobin (oxygen carrying agent)
Although animal and plant foods contain some protein, the protein provided by animal foods is closest to the proteins needed by the body. A balanced vegetarian diet will also provide adequate protein. Most people in the UK do not need to alter their protein intake. However, it makes sense to ensure that the protein foods you choose are low in fat. For instance, instead of high fat chicken nuggets, try lean pieces of chicken or pulses such as beans or chickpeas.
Good sources of protein include
- Egg
- Fish
- Milk
- Seeds
- Meat
- Nuts
- pulses
- Poultry
- Whole grain