Protein: what you need to know

Protein is essential for a healthy diet. You might think meat is the best way to get it, but there’s growing evidence that swapping a diet rich in animal protein (such as meat and dairy) for one high in pulses, nuts and grains could help you live longer.

In 2016, new dietary guidelines placed greater emphasis on non-meat sources of protein. We don’t need to avoid meat and dairy entirely, but it does remind us that we need a varied diet to stay healthy.

• How much do you know about protein? Take our protein quiz. 

What is protein? 

Proteins are known as the building blocks of life as they break down into amino acids that help the body grow and repair. Our hair, skin and muscle are all made from the protein we eat. Animal foods and three plant sources – soy protein, quinoa and Quorn – contain all the essential amino acids needed for good health.

Other plant sources of protein lack one or more of the essential amino acids. Sometimes animal protein is thought of as a ‘complete protein’ for this reason. But it’s not true that vegetarians will lack protein, or that you need to eat plant-based proteins in certain combinations. Eating a variety of plant protein each day gives you all the essential amino acids you need.

How much protein do I need?

Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That’s about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.

• Learn how to measure portion sizes for beans, pulses, fish, eggs, meat and other proteins.

A protein portion should fit into the palm of your hand

In the UK, we eat more protein than is recommended. This isn’t automatically a problem, but it depends where your protein is coming from. Meat-heavy diets have been linked to increased risks of heart disease, diabetes, some cancers and may also shorten your life. We should eat more peas, beans and lentils, two portions of fish a week, and eat no more than 70g of red and processed meat per day. 

How to eat less meat

Ease into meatless meals by going meat-free one day a week. Try replacing meat with foods like fish, dairy and eggs before swapping for plant-based proteins. If meat-free meals seem like a step too far, replace some of the meat in dishes like stews, chilli or Bolognese sauce with beans or lentils. 

Why meat-free is not always healthier

The vegetarian option isn’t automatically a healthy choice. Mock meats like nuggets, veggie burgers and hot dogs contain protein but can be loaded with salt. Vegetarian options such as cheesy pastas or veg curries in creamy or oily sauces are often high in fat, saturated fat, salt and calories. To reap the health benefits, replace meat with more veg, beans, pulses, soy and wholegrains.

• Read our list of 10 meat-free sources of protein.
• Try our top 10 meat-free recipes.

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