We hear a lot about protein when it comes to fitness and building muscle – protein powders are everywhere! But did you know that protein is also vital for immune function (amongst many others), influencing how we fight bacterial and viral infections. Our antibodies and other immune cells are made from protein. It is an essential nutrient, which means we have to get it from our food as it cannot be produced in the body. Our body needs more protein if we are fighting or recovering from an infection. So, it’s especially important for us to be thinking about the quality of protein we are eating at the moment.

It’s also useful to think about when we eat it, as protein is also great for helping us to feel full for longer. It slows down the digestion of other foods such as carbohydrates, some which can break down very quickly (think sugar, white bread, white pasta) which cause spikes in our blood sugar, resulting in food cravings, excessive snacking and can have a negative impact on our energy, stress levels and moods (heard the term ‘hangry’?). These are things we want to try and minimise at the moment.

Tips for getting protein every day

• Ensure you have a protein source with each meal (aim for 3 meals a day) or snack.

• Quality protein sources: lean meat, poultry, fish, dairy, eggs, lentils, beans, peas, chickpeas, quinoa, nuts, seeds, hummus, nut butters (e.g. almond), organic tofu. Animal sources are best but if you are vegan/vegetarian, make sure you include a good variety of plant-based sources daily.

• If you have cereal/porridge for breakfast, add some nuts/seeds or have eggs or nut butter with toast.

• If you like salads at lunch, add some lentils, beans or fish (eg tinned mackerel). You can also add lentils/beans to soups.

• Snacks – fruit, add some nuts or yoghurt or have some hummus with oatcakes

• Baking - choose recipes that include nut (eg almond), buckwheat or chickpea flours

• smoothies: add plain yoghurt, nuts, seeds to up protein

Written by Sophie Lett

If you want to know more about how to get a more balanced diet, personalised advice and recommendations on how to improve your nutrition and lifestyle, then click the link to find out more about our Diet MOT or contact us here.