About 10–35% of calories should come from protein. Proteins are needed in our diets for growth (especially important for children, teens and pregnant women) and to improve immune functions.

They also play an important role in making essential hormones and enzymes, in tissue repair, preserving lean muscle mass, and supplying energy in times when carbohydrates are not available.

Pregnant women need protein to build their bodies and that of the babies and placentas, to make extra blood and for fat storage. Breastfeeding mothers need protein to make breastmilk.

Sources of protein

The main sources of proteins are meats, chicken, eggs, breastmilk, beans, ground nuts, lentils, fish, cheese and milk.

All animal foods contain more protein than plants and are therefore usually better sources of body building foods. However, even though plant proteins (see Figure below) are usually not as good for body-building as animal proteins, they can become more effective nutritionally when both are mixed with each other.

Meat is a good source of protein.

Which of these food groups have good quality protein?

Show answer

Beans, nuts, lentils, breastmilk, meat, egg, chicken, cheese and milk are sources of protein. Really good quality protein can be found in animal sources such as breastmilk, meat, eggs, chicken, cheese and milk.

Last modified: Wednesday, 28 May 2014, 6:46 PM