There are a range of reasons why people are choosing to eat less meat and opt for other sources of protein. Some choose to lower their red meat intake for their health, following health guidelines advising people to be cautious of red meat intake. There is also evidence that reducing red meat intake may reduce your chances of developing several cancers, such as bowel cancer.
The Heart Foundation advises eating less than 350g of unprocessed red meat per week, which is about 1-3 meals. Others are concerned about the environmental impacts of livestock farming, or the ethical treatment of animals. Whatever your reasons may be for reducing your red meat intake, you might be concerned about getting enough protein and iron in your diet. The good news is that you will be able to get plenty of protein and iron from a balanced diet of fruits, vegetables, grains, nuts and dairy.
If you’re planning to make the switch, it’s important that you make sure you are receiving all of the right proteins in your diet.
Why worry about protein intake?
Proteins are very important to your health. We need to eat a diet high in protein because proteins are ‘building blocks’ in our body. Our body is able to metabolise proteins and use them to craft our hair, skin, nails, organs, and more. These small building blocks are called amino acids, and it’s essential that we are getting all of the amino acids we need to live a healthy life.
Over 10,000 different proteins are used in your body today. Without this important protein intake, people can become sick. In areas where people are malnourished and do not receive the protein that they need, they lose muscle mass, weaken their heart and respiratory system, and struggle to grow and remain healthy. This can happen to anybody who does not receive enough protein.
However, you don’t have to eat a diet high in meat to ensure you are receiving the right amount of protein in your diet. In fact, dietary guidelines in 2016 placed emphasis on non-meat sources of protein to improve cholesterol levels and heart health.
How much protein do I need to stay healthy?
You can speak with your doctor or dietician to identify exactly how much protein you need in your diet, based on factors such as your weight. Generally, the amount of protein you eat should be calculated based on 0.8-1.3 grams per kg of your body weight.
It may be easier than you think to eat the recommended amount of protein daily – in fact, many adults are eating too much protein already. According to the National Academy of Medicine, your protein intake should account for between 10% to 35% of your total calories eaten each day.
However, it’s important to ensure that you’re eating a balanced diet that covers all of your nutritional requirements, including protein and iron.
Iron is often overlooked when people eat less meat, but iron plays an essential role in our body, and it’s essential not to overlook. The recommended daily intake of iron varies based on factors such as age and sex. If you’d like to make sure you’re getting enough iron, speak to your doctor about the correct intake for you.
If you don’t have enough iron you may develop anemia. Although iron is associated with meat, iron can be found in many other foods, such as dark chocolate, spinach and even fortified breakfast cereals. Generally, you should be able to get all of your dietary needs met by your daily intake of food. In cases where that is not possible, you can also take iron supplements, or vitamin C supplements that help you to absorb more iron from your food.
Here are some of our top choices for incorporating other forms of protein and iron into your diet to make sure you’re getting all the nutrition you need:
– Beans and legumes
Beans and legumes are incredibly versatile. White beans and lentils are particularly high in iron, as well as protein. From baked beans on toast for breakfast to black beans in a burrito or roasted chickpeas for a snack, you won’t run out of ideas with these ingredients.
Lentils are a fantastic source of iron, with 6.6 mg of iron in just 1 cup of lentils. You can throw them into a delicious curry or a veggie soup for a comforting and easy meal.
Did you know that peas are a type of protein-packed legume too? You won’t find yourself short of tasty recipes featuring these protein heroes.
– Plant-based protein powders
There are many great options on the market for plant-based protein powders. If you are looking for meal replacements, pre-workout shakes, or just an extra source of protein, you can turn to plant-based protein powders.
A great way to use protein powders is to put a scoop of your favourite brand into a smoothie or overnight oats recipe. Once the powder is stirred in you won’t even taste it, but it will boost your protein intake. These powders are often specially formulated to ensure that you have all the amino acids you might need.
– Nuts and seeds
Some of our top choices for nuts, seeds, and nut butters include pumpkin seeds, peanuts, cashews and almonds. A few great ways to incorporate more nuts into your diet include:
– a scoop of nut butter into your smoothie
– nuts drizzled on top of a salad
– Eating peanuts, almonds, cashews or macadamias as a snack food
– Eating nut-based muesli bars
– Nutritional yeast
Nutritional yeast is a popular addition to many vegetarian dishes. It earned its name from the fact that it contains a wide range of valuable nutrients, including important proteins. Not only does it contain all 9 essential amino acids, but it also contains antioxidants and B12 vitamins, and could even boost immune function and support your gut microbiome.
You can buy nutritional yeast from the health food aisle of your local supermarket, or from a health food store. It is deliciously savoury but low in sodium, making it a great choice for savoury dishes to add some extra protein-packed flavour. It can be used to make tasty cheese-flavoured sauces, homemade tortilla chips, and even be put on salads.
Check out some recipes online for inspiration – the sky is the limit.
– Dairy and Eggs
Both diary and eggs are great options for iron and protein, and provide other valuable sources of nutrition as well, such as calcium. Eggs have 6 grams of protein each, and are an excellent source of protein and iron. Dairy products are also fantastic sources of protein and calcium. Cheese, yoghurt and milk are all easy ways to incorporate a source of protein into your diet. Soy milk is a high-quality alternative milk that offers the most protein out of dairy alternatives.
– Tofu
Tofu is made from soybean, which is high in protein, iron and healthy polyunsaturated fats. It has been prepared and eaten in Japan for 2,000 years, and many tasty recipes use tofu in a variety of ways to provide a healthy source of protein. Some popular ways of preparing tofu include marinating it, tossing it into a stir fry, or using it as a meat replacement in common recipes.
Learn more about how to prepare tofu here.
If you are thinking about making a major change to your diet, or you are wondering if you are getting enough protein, nutrients and vitamins, then we suggest chatting with your doctor. Your doctor can run blood tests to check for iron and vitamin deficiencies and can support you in developing a plan for healthy eating that will cover all of your needs. If you’d like additional support, your doctor can refer you to a dietitian or nutritionist who can provide more detailed dietary advice.
If you’d like to discuss your options, book now with Peregian Medical for knowledgeable health advice from our doctors.
Disclaimer
All information is general and is not intended to be a substitute for professional medical advice. Peregian Family Medical Centre can consult with you to confirm if this treatment is right for you.
