Her Wellbeing is our newsletter packed full of content to feed body and mind that goes to women both within and outside of the prison estate. Our latest issue was all about protein, and we provide the highlights below.
A few facts about protein…
Protein is a type of substance important in our bodies for structure, to drive its chemical reactions and as an energy source.
When you eat protein, as part of lots of foods, the acid in your stomach breaks it down into its building blocks called amino acids, ready to be absorbed into the blood and then rebuilt into the specific proteins that are needed by your body in that moment.
There are lots of different proteins, and each is made up of a unique sequence of amino acids, like a sequence of letters that make up a sentence. You may be familiar with some of the names of amino acids, like histamine, glutamine and tryptophan. Although your body needs 20 different amino acids, it can make 11 of them itself, leaving 9 essential amino acids, which need to come from the food you eat. A protein food which contains all 9 is called a complete protein and if it doesn’t contain all essential amino acids, it’s an incomplete protein.
Every different sequence of amino acids produces a protein of a specific shape and function. some familiar proteins include collagen in connective tissue and haemoglobin in red blood cells.
Although the largest amount of protein is found in muscles, it’s not the just for muscle building. the protein you eat is used everywhere in the body:
– Cell structure.
– Synthesis of the chemical messenger hormones.
– The building and action of muscles.
– In skin, hair, nails and connective tissue like collagen and other tissues.
– Helping with digestion.
– Part of the immune system.
– Like carbohydrates and fat they are a source of energy.
How to eat enough protein
If you are eating a balanced diet, like the one described by the NHS Eatwell Guide, you should be eating enough protein.
The Eatwell Guide shows good sources of protein. If you are not eating meat, fish or dairy you should eat a variety of plants-based protein foods including beans and pulses, to ensure that you are eating all the essential amino acids.
If you are an older adult, someone in long-term care, are trying to build muscle through resistance training or are an elite athlete you may benefit from a higher protein intake. If you don’t fall into these categories, it’s likely that you are already getting enough protein.
What is a good source of protein?
‘A Source of Protein’ means the product must contain at least the amount of protein, that is equal to 12% of the energy value (kcal) of the food. Food products that are described as ‘High Protein’ must contain 20%. These are both protected terms, so when you see them on packaging you know the product must contain these amounts as a minimum.
Examples of ‘Good Sources’ of protein :
Nuts- watch out for those with added sugar and salt
Pitta Bread/Brown Rolls
Fresh Mushrooms
Weetabix
Peanut Butter
Tinned Sweetcorn
Examples of ‘High Protein’ sources:
Cheddar Cheese- remember this is also high in saturated fat
Eggs
Tuna
Fish
Beans, pulses and lentils
Chicken and other poultry
Lamb, beef, pork
Bored of beans?
You maybe familiar with kidney beans, chickpeas and butter beans but there are many more varieties out there with different flavours, textures and colours.
Borlotti beans – great in hearty tomato and vegetable soups.
Black eye beans – the perfect bean for the classic chicken, rice and peas.
Black beans – yummy in Mexican dishes like a meat or veggie chillie, or Mexican wraps.
Cannellini beans – use in Italian soups or smash up with garlic and lemon juice for a bean dip.
Green lentils – great with a dressing in salads.
Puy lentils – have a fantastic taste and are loved by the French. For example eaten as a warm casserole with some celery, carrot and spinach, then topped with salmon.
Butter Bean Dip
Serves 2
• 210g tin butter beans, drained and rinsed • 2 cloves garlic clove, peeled and finely chopped • 1-2 tsp lemon juice • 2 tbsp natural yogurt • 2 carrots, cut into sticks • ½ cucumber cut into sticks • Wholemeal bread (baguettes work well)
1. In a small bowl, mash up the beans as smoothly as you can with a fork or a potato masher.
2. Add the garlic, juice and yoghurt and mix well.
3. Slice the wholemeal bread as thinly as you can without the bread falling apart. Cut each side into 4 triangles or fingers and lightly toast. If you’re using a baguette you don’t need to cut the slices any smaller.
4. Dip the melba toasts into the bean dip, or if too fragile, pile a little dip on each toast.
TIP: You can add butter beans in with potato to give your mash a fibre and protein boost.
Click here to sign up for the Her Wellbeing newsletter
Her Wellbeing is our newsletter packed full of content to feed body and mind that goes to women both within and outside of the prison estate. Our latest issue was all about protein, and we provide the highlights below.
A few facts about protein…
Protein is a type of substance important in our bodies for structure, to drive its chemical reactions and as an energy source.
When you eat protein, as part of lots of foods, the acid in your stomach breaks it down into its building blocks called amino acids, ready to be absorbed into the blood and then rebuilt into the specific proteins that are needed by your body in that moment.
There are lots of different proteins, and each is made up of a unique sequence of amino acids, like a sequence of letters that make up a sentence. You may be familiar with some of the names of amino acids, like histamine, glutamine and tryptophan. Although your body needs 20 different amino acids, it can make 11 of them itself, leaving 9 essential amino acids, which need to come from the food you eat. A protein food which contains all 9 is called a complete protein and if it doesn’t contain all essential amino acids, it’s an incomplete protein.
Every different sequence of amino acids produces a protein of a specific shape and function. some familiar proteins include collagen in connective tissue and haemoglobin in red blood cells.
Although the largest amount of protein is found in muscles, it’s not the just for muscle building. the protein you eat is used everywhere in the body:
– Cell structure.
– Synthesis of the chemical messenger hormones.
– The building and action of muscles.
– In skin, hair, nails and connective tissue like collagen and other tissues.
– Helping with digestion.
– Part of the immune system.
– Like carbohydrates and fat they are a source of energy.
How to eat enough protein
If you are eating a balanced diet, like the one described by the NHS Eatwell Guide, you should be eating enough protein.
The Eatwell Guide shows good sources of protein. If you are not eating meat, fish or dairy you should eat a variety of plants-based protein foods including beans and pulses, to ensure that you are eating all the essential amino acids.
If you are an older adult, someone in long-term care, are trying to build muscle through resistance training or are an elite athlete you may benefit from a higher protein intake. If you don’t fall into these categories, it’s likely that you are already getting enough protein.
What is a good source of protein?
‘A Source of Protein’ means the product must contain at least the amount of protein, that is equal to 12% of the energy value (kcal) of the food. Food products that are described as ‘High Protein’ must contain 20%. These are both protected terms, so when you see them on packaging you know the product must contain these amounts as a minimum.
Examples of ‘Good Sources’ of protein :
Nuts- watch out for those with added sugar and salt
Pitta Bread/Brown Rolls
Fresh Mushrooms
Weetabix
Peanut Butter
Tinned Sweetcorn
Examples of ‘High Protein’ sources:
Cheddar Cheese- remember this is also high in saturated fat
Eggs
Tuna
Fish
Beans, pulses and lentils
Chicken and other poultry
Lamb, beef, pork
Bored of beans?
You maybe familiar with kidney beans, chickpeas and butter beans but there are many more varieties out there with different flavours, textures and colours.
Borlotti beans – great in hearty tomato and vegetable soups.
Black eye beans – the perfect bean for the classic chicken, rice and peas.
Black beans – yummy in Mexican dishes like a meat or veggie chillie, or Mexican wraps.
Cannellini beans – use in Italian soups or smash up with garlic and lemon juice for a bean dip.
Green lentils – great with a dressing in salads.
Puy lentils – have a fantastic taste and are loved by the French. For example eaten as a warm casserole with some celery, carrot and spinach, then topped with salmon.
Butter Bean Dip
Serves 2
• 210g tin butter beans, drained and rinsed • 2 cloves garlic clove, peeled and finely chopped • 1-2 tsp lemon juice • 2 tbsp natural yogurt • 2 carrots, cut into sticks • ½ cucumber cut into sticks • Wholemeal bread (baguettes work well)
1. In a small bowl, mash up the beans as smoothly as you can with a fork or a potato masher.
2. Add the garlic, juice and yoghurt and mix well.
3. Slice the wholemeal bread as thinly as you can without the bread falling apart. Cut each side into 4 triangles or fingers and lightly toast. If you’re using a baguette you don’t need to cut the slices any smaller.
4. Dip the melba toasts into the bean dip, or if too fragile, pile a little dip on each toast.
TIP: You can add butter beans in with potato to give your mash a fibre and protein boost.
Click here to sign up for the Her Wellbeing newsletter
