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  • Writer's pictureCheryl Penna

It starts with food

Updated: May 31, 2022

Let's set the facts straight. Protein is an essential nutrient that we all need.

If you are trying to lose weight or are low on energy, struggle to get over a cold or have issues with food cravings then you may not be getting enough protein in your diet. From poached eggs to grilled salmon to lentils in your salad, protein is a staple of a healthy diet.

As well as being an energy source, protein is a major building block of muscle and other body tissues. 

It’s vital for cellular growth and aids repair of muscle and nerves as well as supporting immune function. So how much protein do we really need?  

The recommended daily intake varies based on your age, gender and physical activity so it's not a straight forward recommendation. 

On average, I suggest aiming for around 0.8-1 gm of protein per kg of body weight.  If you are very active, pregnant or breast feeding you can increase that up to 1.2 kg per kg of body weight per day.  So let's look at what that would like in a general day of a 65 kg female.

General intake would be 52-65 gm of protein that may consist of;

  • 2 eggs for breakfast (14 gms protein) or 1 scoop protein powder smoothie (15 gms protein),

  • small tin tuna for lunch (15.7 gm protein) and

  • 65 gms grilled chicken (20 gms protein). 

  • Add in 30 gms almonds (5.9 gm protein). 

This would be combined with ample leafy greens, salad and colored vegetables alongside good fats and fresh fruit. 


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