5 healthy proteins for a balanced diet

If chicken breasts and powdered shakes are the only things that come to mind when you think of protein, think again. There’s a wide range of protein-rich foods and they can offer a lot more than just protein.

Advanced Accredited Practising Dietitian and co-founder of Oncore Nutrition Lauren Atkins encourages people to think about the whole package when it comes to choosing proteins.

“I like to think about our protein sources and what else they can offer us,” says Lauren. “While a chicken breast or steak might be slightly higher in protein, we may be missing out on other important nutrients we could get from an alternative source of protein.”

She shared her top proteins to include as part of a balanced diet.

5 proteins for a balanced diet

Oily fish

Oily fish can offer you lots of protein, but it also packed with omega-3s which are beneficial for our joints, hearts and brain. Oily fish includes salmon, mackerel, trout and sardines.

RECIPE IDEA: Pistachio-crusted salmon super salad

Legumes

Often overlooked, the humble legume is packed with both protein and fibre, says Lauren.

“They will give us protein, but they will also give us fibre and prebiotics, which our gut bacteria love and thrive off.”

Legumes include lentils, chickpeas, kidney beans and pulses. Try adding some hummus to your lunchtime sandwich, or add some lentils to your next bolognese.

RECIPE IDEA: Zesty mixed bean and olive salad

Dairy

Milk, quality yoghurt, and cheese provide protein, but they can also support bone and gut health.

“Dairy gives us protein but it will also give us calcium, which we know is important for our bone health,” says Lauren. “While fermented dairy products, like a high-quality Greek yoghurt or kefir, can offer benefits for our gut microbiome.”

Adding a dollop of Greek yoghurt to your breakfast or on top of a curry is a great way to get some more protein into your meals.

Nuts and seeds

A sprinkling of nuts or seeds added to your meal makes for some tasty crunch as well as offering extra protein, fibre, vitamins and minerals.

Try peanuts, walnuts, macadamias, flaxseeds, pine nuts or almonds.

Eggs

The humble egg offers so much more than protein. They’re packed with vitamin D, which helps to maintain strong bones and muscles.

RECIPE IDEA: Cat’s brilliant baked eggs

The difference between animal and plant proteins

As the name suggests, animal proteins come from animals, and include meat, dairy and eggs. Most animal proteins are known as complete sources of protein, which means they have all 9 essential amino acids that our bodies need in sufficient amounts.

Proteins can also come from plants, but are not always complete. However, Lauren stresses that it is still very achievable to get enough complete protein through a plant-based diet.

“It’s important for vegetarians and the general population to understand that you don't have to eat a lot of meat and animal-based products to achieve sufficient protein.”

Complete plant-based proteins

There are some complete plant-based proteins, including:
 

• Soy, including soy-products like tofu an edamame beans
• Quinoa
• Buckwheat, which is used to make soba noodles.

It’s also very easy to combine plant proteins to get a complete protein source, says Lauren.

“Combinations like peanut butter with whole grain toast and a lentil curry with brown rice will give you a complete protein source.”

Do you need a protein supplement?

With all these wonderful sources of protein, you may wonder what the protein powder hype is about. But they do have a place, says Lauren.

“Protein powders and supplements can be helpful for those who have an increased protein need, particularly if they're struggling to achieve that need through food alone. For example, people who are competitive athletes, busy mums who go to the gym and struggle to eat breakfast, or someone with a medical condition who requires more protein.”

She stresses that if you do choose to use a supplement, it’s important to choose a high-quality one.

“There are some very pure whole-food-based supplements available, for example, powders that are 100% hemp seed based,” she says. “They will be very neutral and safe.”

“But beware of highly-processed powders or products that contain sweeteners, thickeners and artificial flavours. These products are likely to cause you more issues down the track than the benefits you might get from the extra protein.”

READ MORE: How much protein do you really need?