Protein is a macronutrient which you can and should eat every day. Made up of various combinations of amino acids, protein provides the building blocks necessary for strong, healthy bodies, gives some energy and also keeps you feeling fuller for longer.
Here are ten good sources of protein which you can mix and match during the week.
White meat poultry
Chicken and turkey are great sources of protein, with the breast and legs providing slightly more protein than the thighs. To prevent chicken breasts from becoming tough during the cooking process, slice them into small strips and cook in a hot pan using a little water as well as white vinegar or lemon juice instead of oil.
Lean beef
As well as providing protein, this red meat also contains iron and vitamin B12. Use it in curries, in stews, in stirfries or on the braai.
Ostrich
Ostrich is a uniquely African source of lean protein and is slightly more expensive that other red meats. Marinate pieces in some soy sauce and ginger, then grill on the stove or on the braai, cooking until slightly firmer but still light pink in the middle.
Fish
Fatty fish such as mackerel, sardines and salmon are not only full of protein, but contain omega fats which we all need for healthy hearts. Sardines on toast are a favourite but you can also try the following: remove tinned sardines from the tin, place in a baking tray, add sliced green peppers and roast in the oven for about 15 minutes.
Dairy
Dairy foods such as milk, cheese, and yogurt provide us with calcium as well as some vitamin D. Use plain yoghurt to make dips instead of using mayonnaise – try mixing some plain yoghurt with mustard or sweet chilli sauce.
Eggs
Eggs are such versatile sources of protein. Scramble, poach or fry them, make an omelette filled with delicious onions, mushrooms and spinach or use hard-boiled eggs in a salad or as a snack. For a hard-boiled egg with a soft centre, boil for 3 minutes. For a hard-boiled egg with a solid centre, boil for 6 minutes.
Beans and lentils
Beans provide some protein as well as fibre. Opt for white beans, kidney beans or black beans and, if you use the tinned variety, remember to rinse and drain the beans before use. Lentils also contain some protein and can easily be added to minced meat, stews or casseroles; just remember to rinse and drain them as you would with beans.
Pork
Loin, ham and bacon can be eaten as a protein source. Some varieties are quite high in salt, so be sure to vary your intake of pork with other sources of protein. Pork chops marinated with some honey and ginger are easy to prepare on a griddle pan or over the fire.
Tofu
While tofu contains protein, it doesn’t supply as much protein as an equivalent amount of meat. The easiest and tastiest way to include it in your diet is by adding it to a stirfry and you can experiment with the different forms.
Nuts and seeds
Nuts and seeds are a great addition to any meal for an extra dose of protein, plant fats and fibre. Have a handful of peanuts or almonds as a snack, sprinkle linseeds or sunflower seeds over oven-baked vegetables and add walnuts or pumpkin seeds to salads. Peanut butter is also a good source of protein if you opt for the versions that don’t have added sugar or salt.
Sources
www.scientificamerican.com
The Low Gi Diet Cookbook, by Brand-Miller, Foster-Powell and McMillan-Price